Food before, after, and during exercise
Eat a light meal or snack of at least 100 calories an hour or so before your activity. The snack should be made of healthy carbs, proteins, and a small amount of fat.
Good foods to eat prior to exercise include: milk, fruit, orange juice, oats, wholegrain bread, bagel, rice, yogurt, pasta, vegetables, potatoes, granola bars, nuts.
1 to 2 hours before drink 8 to 16 ounces of cold water.
10 to 15 minutes before drink 8 to 12 ounces of cold water.
Eat a snack and drink liquids that re-energize you. Eat carbohydrates, for example: fruits, bagel with cream cheese, or a sports bar. Eat snacks or drink sports drinks to replenish electrolytes you have lost while sweating, for example G2, Nuun, coconut water, or dehydrated fruit.
Always dilute your fitness drinks with water. For every sip of a fitness drink, drink 2-3 sips of water.
Ideally, you should be eating a snack and drinking fluids every 15-20 minutes if possible.
Every 20 minutes drink between 5 and 1o ounces of water and/or sports drink.
Eat protein 30 minutes after a high intensity workout and continue throughout the day. Replenish your electrolytes by consuming salt. Salt is the electrolyte that is most lost through sweat. Keep in mind that although you need to eat lots of protein, you should also be eating carbs as well. This will keep your body fueled.
Good foods after your workout include: milk, chicken, turkey, hummus,
nuts/nut butters, sports beverages, pretzels, cheese, baked chips, granola bars, protein shakes, fruit smoothies, bagels, potatoes, sandwiches, pasta.
Within two hours drink at least 24 ounces of water/sports drink for every pound of weight lost.