SPORTS NUTRITION 101: GETTING THE MOST OUT OF YOUR WORKOUT Exercise stimulates your body to change. Food and drinks allow the change te happen. WRITES - 4 mojor bey 1.0 successful workout is staying hydrated before, during and after workout Long workouts, excessive heat and humidity and sweat can affect your abiity to exercise and compete. Follow these hydration tips: + Allfiuids and foods provide hydration. Fluid needs vary — drink enough so your urine is clear and regular. | Diink one fo two cups of fluid in the hour before exercise. Drink throughout your workout Replenish lost fluids after workouts. Weigh yourself before and after. 1 pound = 2.cups fluid Sports dtinks provide carbohydrate fuel, electrolytes, and taste in addition fo fiuid- this can be helpful in making sure you drink enough, stay hydrated, and maintain energy levels 2a, BERG y oursett equatly- Eat three to six (or more) meals or snacks throughout the day. EAT BREAKFAST! This is essential fo get your body ready for a busy active day. BS. Saws - comohydrates fuel your muscles and brain, Include grains, frit, vegetables, and/or dairy foods at each meal or snack. AL BROREED - 4 sma amount of protein ater a workout helps repair tissues and build muscle. A cup of mik or yogurt, peanut butter sondwich, or bowl of cereal with mik are great affer-exercise choices. More is not better. Protein shakes do not have a proven advantage over whole foods. Far. ‘Always in moderation. Fat fuels muscles during endurance activity. Avoid fatty foods before ‘exercise as they take longer to digest (leave your stomach} than carbs and proteins. PRE-EXERCISE Eating Guidelines ‘Make sure you've had a carbohydrate food within 3 hours of exercise (see carbs). Avoid fatty foods that take a long time to digest (cheeseburger and fries, ribs, bacon, fried foods). Drink plenty of liquids before exercising Eat foods that you know won't bother your stomach. POST-EXERCISE Eating Guidelines «Have carbehydrate-tich foods with a small amount of protein within 1 hour of completing activity (see protein) © Ofink plenty of fluids! “Fallure to fuel and hydrate yourself will compromise your workout and result in fewer gain: ‘© Dr. Karen Reznik Dolins, EdD, RD, CSSD, CDN, Board Certified Specialist in Sports Dietetics www.nutricisedr.com. karen.dolins@amall.com 914 391 2982+ Digestion time is key. Choose pre-exercise meal(s) that are low in fiber and fat to ensure optimal digestion. + 3to 4 hours prior, have a mixed meal of carbohydrates, moderate protein and minimal amounts of fat and fiber for easier digestion. + 1 to 2 hours prior, eat a small snack—mostly carbohydrates with small amounts of protein and little to no fat or fiber. + 30 minutes before your workout, pretzels, bread with jam, or sports drinks or gels will help maintain your blood sugar levels during activity. Fueling your workout Muscles use sugar from carbohydrate foods for fuel, whether you are strength training or endurance training. Carbohydrate foods are digested and leave the Ren ie en en oe 3-4 Hours 4-2 Hours 30 mins Plain low-fat granola, non-fat strawborry | Blueberries + nonfat plain | Sports drink ‘yogurt, orange juice yogurt + honey or water Turkey and Swiss sandwich + fruit + Apple + pretzels sports drink Sports Low-fat cottage cheese + | sport beans Oatmeal with brown sugar and almonds, [crackers + fresh grapes —_| or gummies, ‘skim milk and a banana sports bar Lean hamburger on bun with lettuce & tomato + side salad + Plece of fruit ete aan ‘or Jam sand- yoo p: ight Low-fat tuna melt sandwich + fruit cup + fat4roe yogurt Clem