Today’s blog is for Athletes and Sports & Fitness Enthusiasts.
Webster defines an athlete as a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina.
Training doesn’t stop during your training or events – Nourishing Your Body is just as important during your training/practice days as it is before an event. You must always be conscious that you are “training” your body with optimum food choices.
Benefits of Nourishing Your Body Daily:
- Increased Recovery Time
- Increased energy
- Decreased loss of muscle
- Increased stamina
- Decreased body fat percentage
- Injury prevention
- Improved immune system
NUTRIENT BASICS:
Carbohydrates = PRIMARY FUEL SOURCE for Exercise
Simple: Juice, Fruit, Milk, Sports Drinks
Complex: Starches – Bread, Rice, Pasta, Cereal, Potatoes, Lentils & Legumes
Protein = Used to BUILD & REPAIR Muscle
Fish, Chicken, Beef, Pork, Lamb, Soy, Tofu, Eggs, Milk, Cheese
Fat = Provides energy, carries fat soluble vitamins, protects & insulates organs
Oil, Butter, Margarine, Salad Dressing, Olive, Avocado, Nuts & Seeds
Fluids = Water is the most essential nutrient
60% of body is water
75% of skeletal muscle is water
Water, Tea, Coffee*, Sparkling Water, Broth
* Coffee can have a dehydrating effect, drink in moderation
Below are some suggestions for what to eat before exercise, for Athletes and Sports & Fitness Enthusiasts this is going to be an activity that is 60-75 minutes or more of endurance activity.
PRE-EXERCISE NUTRITION
- Consume a carbohydrate-rich snack or meal for breakfast and/or before exercise to replenish muscle stores of glycogen
- Include small amounts of protein in your pre-exercise meal(s). Protein helps build and repair muscle tissue. Adequate protein before exercise may help reduce post-exercise muscle soreness.
- Choose pre-exercise meal(s) that are low in fat and fiber to ensure optimal digestion.
- Fuel muscles early with easily digestible carbohydrate-rich foods and beverages for training or competition later in the day.
3–4 Hours Before Exercise
- Nut butter & honey on bagel + skim or 1% milk
- Fruit and yogurt smoothie + low-fat granola
- Oatmeal with brown sugar and almonds + skim or 1% milk + banana
- Low-fat cottage cheese + apple butter + crackers + fresh grapes
- Lean hamburger or turkey burger on bun with lettuce & tomato + side salad + yogurt-fruit parfait
- Turkey and Swiss sandwich + fruit + sports drink
- Low-fat tuna melt sandwich + fruit cup + fat-free yogurt
- Liquid Meal Replacement (Protein Smoothie with fruit)
30 Minutes Before Exercise
- Sports drink or Diluted Juice
- Sports gel, sport beans or gummies*, or energy bar + water
- Piece of fruit or fruit spread sandwich + water
There are many great sports related products on the market, and there are some that are not-so-great; read the ingredient label carefully.
If you’re wondering about what to choose send me a photo of the label!
Susie@theSusieGarcia.com
Stay tuned tomorrow to learn what to eat AFTER Exercise.
Health & Bliss to You,
Susie