Feeding Your Exercise

Fueling before, during and after exercise

1.    Pre-exercise meal.   For events that last longer than 1-hour try to consume following calories from  complex carbohydrates depending on when you are able to consume your pre-exercise snack or meal:

·         up to 1000 calories when eating 4 hours prior to the event

·         up to 750 calories when eating 3 hours prior to the event

·         up to 500 calories when eating 2 hours prior to the event

·         up to 250 calories when eating 1 hour prior to the event

Serving suggestions for complex carbs in the morning:

o   1 cup instant oatmeal with brown sugar (100 calories) and 8 oz of skim milk (50 calories).

o   1 apple (60 calories) sliced with 2 tbs peanut butter (30 calories) and 2 slices of whole grain toast (120 calories).

o   Celery dipped in low-fat dressing (20 calories) plus 10 dried figs (488 calories)

o   Pre-workout Shooter (10 minutes before workout if unable to eat prior to 2 hours before event): ½ cup orange juice + 1 cup water + 1 scoop of whey protein. (< 250 calories)

2.    Plan water and fuel replacement schedule for DURING the workout (event).

Below is a list of fluid recommendations made by the American College of Sports Medicine, for short and long runs, especially when intensity is high and/or humidity is high.

-         Two to three hours prior to exercise, drink approximately 16-20 ounces of water or sports drink.

-         Ten to twenty minutes before exercise, drink approximately 10 ounces of water

-         During exercise, drink at least 10 ounces of water or sports drink every 10-20 minutes. Remember not to drink based on thirst alone. It is not the only predictor of decreased fluid levels.

-         After exercise, drink approximately 16-20 ounces of water or sports drink per pound of water lost during exercise. (measure your weight in the morning before the event and again after to be sure you are fully re-hydrated.)

Consume recovery drinks after weight training but just water during weight training.  However, when training cardio for over 90 minutes you should consume carbohydrates during the activity. General recommendation is between 200-400 calories per hour..  See Fuel tip sheet at http://www.fitstop-lab.com/tools/fuelindex.htm for fueling during long cardio workouts.

3.    After Exercise. Follow post-exercise hydration recommendations above. Also, try to consume foods with carbs and some protein (approximately a 4:1 ratio). Chocolate milk works well for a recovery drink or even better whey protein shakes. Make sure you consume carbohydrates during that 1st 30-60 minutes post exercise since studies have shown that fueling will go directly toward replenishing muscle glycogen stores which are depleted during extensive &/or intensive exercise.

For an accurate assessment of your fuel requirements (e.g., your individual calorie needs at rest and during exercise) visit the Fit Stop Human Performance Lab for state of the art evaluation and consultation by an exercise physiologist.  For more information go www.fitstoplab.com or call 760-634-5169 or email kjnico@fitstop-lab.com