Exercise/Training Nutrition Basics

Have you ever…

• Left a training session feeling completely wiped?

• Exhausted, sore, like the training session didn’t do anything good?

• Been super ravenous after a training session?

• Ever wonder what in the world to eat before, during or after a workout? 

Look no further. Before, during and after training nutrition is imperative to seeing results on and off the field and in every aspect of life! Read through evidenced based information with Black Sheep Performance’s Performance Dietitian, Kylie Yanow.

BEFORE

30 min- 1 Hour Before Exercise

• Eat: Fresh fruits (such as melon or grapes) or dried fruit, crackers, granola, cereal bars, pretzels, applesauce

• Drink: Water, sports drink such as Gatorade (if working out for longer than 90 minutes)

2-3 Hours Before Exercise

• Eat: Granola bar and yogurt, ½ bagel or 1 English muffin with peanut butter and/or jelly, cereal and milk, or oatmeal and berries

• Drink: Water

4+ Hours Before Exercise

• Eat: a meal that incorporates carbohydrates (grains with fruit/vegetables), protein, and healthy fats such as:

  • turkey and cheese sandwich on wheat bread with lettuce and tomato, a piece of fruit, and a cup of pretzels

  • grilled chicken with brown rice or sweet potato and veggies

  • bowl of cereal with milk, scrambled eggs, and a piece of fruit

  • egg and cheese on a whole wheat bagel or English muffin with a piece of fruit

• Drink: Water

DURING

During exercise: Depending on the length of your workout, you may or may not need to eat something during exercise. If you find that you are getting hungry and/or your workout is lasting more than an hour and a half, try having something easy to digest that will provide you with fast acting energy such as fruit, an energy bar, or pretzels. There are products such as sports gels and chews formulated for endurance athletes; talk to a registered dietitian about whether these are appropriate for your level of activity.

• Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollipops, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

AFTER

It’s very important to refuel your body after a hard workout. Because your body needs to replace glycogen stores in your muscle within the first few hours after exercise, it’s important to eat carbohydrates and some protein soon after your workout.

Follow these tips when planning your post-exercise meal:

• Sometimes exercise can cause people to feel less hungry even though they need to eat afterward. Try having a snack that contains carbohydrates and protein (such as a yogurt, half a sandwich, or chocolate milk) within 30-45 minutes after a workout. This will help your body recover quickly.

• You should eat a larger meal that’s higher in carbohydrates and contains protein within the next 2-3 hours to replace muscle glycogen stores and repair muscle tissues. This will help you recover faster and be ready for the next time you exercise.

• Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery. It is recommended that athletes consume 1.25 to 1.5 L of (non-alcoholic) fluid for every kilogram of body weight lost during exercise.