1. Pre and Post Exercise Nutrition and Hydration What and When to Eat and Drink

2. What’s The Big Deal? WHAT and WHEN you eat can greatly affect workout performance. Proper Nutrition and Hydration Benefits: Improved strength, speed, and stamina Delayed fatigue Enhanced healing of injuries IMPROVED PERFORMANCE!

3. THE BASICS CARBOHYDRATES PROTEIN FAT 50% 25% 25%

4. CARBOHYDRATES Carbohydrates are the preferred fuel of the muscles. Aim for a variety of carbohydrates at each meal or snack. Carbohydrate Foods: Bread, Rice, Pasta, Cereal, Fruits, Juice, Starchy Vegetables, Milk Products. Go for whole grain/low fat.

5. PROTEIN Choose lean protein to build muscle and repair tissues. Aim to eat 3 servings of low-fat dairy products daily and 2-3 meat or high-quality vegetarian protein sources per day. Protein is found in meat, poultry, dairy products, eggs, nuts, tofu, and beans

6. HEALTHY FATS Moderation is key here! Fat is a good energy source, it carries fat soluble vitamins (A, D, E, K) and adds flavor and texture to foods. Helps sustain prolonged exercise. Healthier fat choices: nuts, seeds, olive oil, fish, and avocados.

7. PRE-EXERCISE NUTRITION Eating prior to exercise ensures adequate energy for working muscles. Aim of the pre-exercise meal is to top off glycogen stores in muscles and the liver for fuel usage during exercise. Fluid levels should be raised to ensure adequate hydration. Want to be comfortable during exercise-not full and not hungry

8. Timing and Composition of Meals Large meals: 3-4 hours before exercise. Small meals/snacks: 1-2 hours before exercise High-carbohydrate, low-fat foods are the best fuel source. Include some lean protein to enhance satiety and control hunger Excessive fiber intake prior to exercise may find you running… to the bathroom!

9. Breakfast cereal with low-fat milk Whole wheat toast with peanut butter Bananas Low fiber granola or cereal bars Small baked potato with low-fat toppings Small turkey sandwich Examples of Good Pre-Exercise Meals

10. POST-EXERCISE NUTRITION The body is most receptive to fluid, carbohydrates and other recovery nutrients immediately after exercise. Goals of post exercise meals: –Replace muscle and liver glycogen stores –Replace fluid and electrolytes lost in sweat –Repair muscle damage caused by exercise

11. How to Eat to Gain the Most from Every Workout Fueling your body for the morning, noon, or after work workout

12. Early Riser Challenge: Fit in exercise and breakfast before work. Plan: Your body needs fuel before exercising in the morning. Eat a small, easily digested carb-rich snack 1 hour before exercise. If workout must be really early, try drinking a glass of hot cocoa the night before so muscles can store fuel for morning. Plan a bigger breakfast after exercise. Best food choices: Before workout: granola bar, banana, small yogurt After workout: hearty breakfast of 400-500 calories. Healthy choices: scrambled eggs, omelet, Canadian bacon, low-fat cheese, peanut butter, whole wheat toast, English muffin, bagel, pancakes, fruit.

13. Exercise Lunch Crunch Challenge: Have enough energy to workout before lunch and not be ravenous afterward. Plan: Eat a substantial, balanced breakfast 3-4 hours before exercise. If needed have a light snack with carbs and protein. Plan to eat a healthy lunch after your workout. Best food choices: Pre-workout: yogurt, crackers, fruit, almonds Post workout: Healthy mix of complex carbs, protein, and healthy fats. Ex) Tuna Salad Sandwich, Turkey Avocado Sandwich, Fajita Salad, Chicken Stir-Fry

14. After-Work Workout Challenge: Exercising when you’re already hungry for dinner. Plan: Lunch was 4-5 hours ago - eating a healthy afternoon snack is critical. Best food choices: Pre-workout: string cheese with whole wheat crackers or half of a peanut butter sandwich, 8 almonds w/ dried fruit Post-workout: lean protein, complex carbs, healthy fats Grilled chicken breast, brown rice & steamed veggies or grilled fish with whole wheat pasta and a tossed green salad.

15. Grains 1 oz Vegetables ½ cup Fruits ½ cup Milk 1 cup 1 slice bread 1 6” tortilla ½ hamburger bun ½ small bagel 4-6 crackers ¾ c. high fiber cereal ½ c. hot cereal 1/3 c. cooked rice, pasta beans peas corn lentils potatoes squash 1 small apple 15 grapes ½ grapefruit 1 c. berries ½ large banana ½ c. juice milk soy milk 8 oz lite yogurt 4 oz regular yogurt What Counts as a Carb Choice? 15 grams of carbohydrate = 1 carb choice

16. How many carb choices per meal are right for me? To Lose WeightTo Control Weight Women:2-3 choices per meal3-4 choices per meal (30-45 g per meal)(45-60 g per meal) Men:3-4 choices per meal4-5 choices per meal (45-60 g per meal)(60-75 g per meal) No more than 15-30 g per snack

17. Carb Loading Technique Carb Loading is a performance-enhancing strategy, traditionally done the week prior to an endurance event. Step 1: 7 days out. Reduce carb intake to ~40% and continue usual training in an effort to deplete glycogen stores Step 2: 3-4 days out. Increase carb intake to ~70%, decrease training. 1-2 days out. Rest completely.

18. Benefits/Drawbacks of Carb Loading Competitive Edge. May be the extra edge you need to compete. Weight gain. Expect to gain 2 to 4 pounds during the week you're carbohydrate loading – much of which is extra water. Digestive discomfort. Avoid or limit some high- fiber foods one or two days before your event. Beans, bran and broccoli can cause gassy cramps, bloating and loose stools when you're loading up on carbohydrates. Blood sugar changes. Carbohydrate loading can affect your blood sugar levels – especially if you are diabetic.

19. HYDRATION For optimal performance, you need to be hydrated before, during, and after your workout – 2 hrs before endurance event drink 2 c. of fluid Early fatigue is a sign of dehydration and thirst is not always a true indicator of fluid needs. If exercising, you need 11-14 cups/day of fluid –can come from food high in water, i.e. fruits & veggies –consume more in extreme temps & altitude

20. What to Drink When The Best Choice: Water Helps regulate body temperature Rids body of excess salt and other waste Helps you maintain concentration, coordination, and endurance capacity DRINK IT… After workouts under 30 min. and throughout the day

21. What to Drink When Sports Drinks 6-8% carbohydrate concentration (14-20 gm/serving)- electrolytes allow them to be absorbed by the body 30% faster than water. Provides electrolytes and minerals lost through sweat and important for fluid retention. Adds calories and may cause stomach upset DRINK IT… After intense workouts over 60 min. you may want to replenish spent CHO and electrolytes with a sports drink. Water and a carbohydrate snack work just as well for most people.

22. Maximize Your Fluid Intake Start hydrating early. Drink 1-2 cups of lukewarm water when you first wake up. Within 20-30 minutes you should have a BM – which will make for a MUCH more enjoyable event. Carry a water bottle with you all day long. Replenish lost fluids during & after a workout – (~2 to 3 cups an hour during workout & 16 oz of fluid per # of body weight lost after exercise) Beer, wine & caffeinated beverages can contribute to your hydration, but these should not be a major portion of total daily fluid intake. These drinks can cause a diuretic effect. During exercise and recovery, drink cool (not cold) water for faster absorption

23. Eat Smart, Train Hard, Live Well

24. Peanut Butter Plus Sandwich 3 Tbsp creamy peanut butter 2 Tbsp honey 1 cup mashed banana (about 1 large) 3 Tbsp golden raisins 1 Tbsp roasted, salted sunflower seed kernel 8 slices whole wheat bread 1. Combine peanut butter and honey in small microwave-safe bowl. Microwave at high for 20 seconds. Stir in banana, raisins, and sunflower seeds. 2. Spread about ¼ cup peanut butter mixture on each of 4 bread slices. Top with remaining bread slices. Makes 8 servings (serving size ½ sandwich)