Transcript Pre-Workout & Post-Workout Nutrition

Pre-Workout & Post-Workout
Nutrition
Benefits of Pre-Workout Meals
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Enhanced Performance
Increased Energy
Nutrition is for maintaining
Readily available blood sugar for energy
Caloric intake should be sufficient to support your
exercise intensity
• Skipping meals before exercise may cause fatigue,
dizziness, poor performance, low energy
Pre-Workout
When should I eat?
-consume two hours before to allow digestion time
-consume one hour before at LATEST
-consuming a large amount of food before working
out can impair performance
-blood is more concentrated in stomach for digestion
rather than in muscles for performance
-Drink plenty of fluids and water before, during, and
after exercise
Pre-Workout
What Should I Eat?
-Carbohydrates and fats are important sources of energy
during exercise
-Low-intensity exercise= fat as main source
-High-intensity exercise= carbohydrates as main source
-Should consist of carbohydratess, a small amount of healthy
fat, and some protein
-Simple carbohydrates digest more quickly leaving you less
full/bloated for exercise
Pre-Workout
Great Options:
- A piece of wheat toast with 1 tbsp. reduced
fat peanut butter
- Scrambled egg whites and instant oatmeal
- Apple and 1 tbsp. reduced fat peanut butter
- Banana and 1 tbsp. peanut butter
- Half of a bagel with low-fat cream cheese
Pre-Workout
• Balance bar
• Luna bar
• Glass of orange juice and low fat yogurt
Energy Bar Nutrition Values
• Chocolate Chip Clif Bar
-250 calories
http://www.clifbar.com/uploads/product/c_choc_chip.gif
• Luna Bar
-180 calories
http://www.clifbar.com/uploads/product/l_nutz_over_choc_1.gif
• Promax Bar
-270 calories
http://www.promaxnutrition.net/products/promax-bars/cookies-ncream/
Post-Workout Benefits
• More efficient recovery from exercise
• Needed to repair the catabolic (breaking
down) processes during exercise
• Repair damaged tissue and rebuild fuel
reserves
• Protein is essential to provide amino acids to
repair damaged tissue
Post-Workout
• Ratio of carbohydrates to protein should be
4:1
• Best results if within 30 minutes of exercise
• No more than two hours after exercise
• Sports drinks provide electrolyte
replacement that is lost through sweat
• Simple carbohydrates are digested faster,
complex carbohydrates will keep you fueled
Post-Workout
Examples:
-A glass of chocolate milk
-Gatorade- G2 new low calorie drink
-A piece of toast with peanut butter
-Small portion of tuna salad with crackers
-Peanut butter sandwich
-Sandwich with turkey, light mayo, and tomatoes