2. Jess Durnian Dr. Cone Tech and Assess 8am Middle school health class

3. Eating healthy The foods you choose to eat everyday affect your overall health Foods help manage weight, provide the body with energy and keep your body healthy

4. Exercising Being physically active can: Help you live longer Feel happier Sleep well Maintain a healthy weight

5. Aerobic activities (walking or running) exercise your heart Aerobic and muscle-strengthening activities are important! Lifting weights improve muscle strength

6. Putting it together When and what you eat is important to how you feel when you exercise What to eat When to eat Making a difference

7. What time should I eat a pre-workout meal? 1 hour before you exercise!

8. Exercising within an hour after breakfast: Eat a light breakfast Drink something to raise your blood sugar Most energy you got from dinner the previous night is used up, so your blood sugar might be low

9. Good breakfast options include

10. Size matters Eat these at least three to four hours before exercising Eat these two to three hours before exercising Eat these an hour before exercising

11. Snack well Small snacks right before and during exercise Every individual is different and needs to figure out what works best for them Snacks eaten soon before exercise probably won’t give you added energy, but keep up your blood sugar

12. Good snack options

13. Eat after you exercise To help your muscles recover To replace their glycogen stores Meals that contains protein Meals that contain carbohydrates High glycemic index

14. Good post-workout mealsmeals

15. Foods with no nutritional value Soda Foods high in sugar Fast food Junk food Foods to avoid after a workout

16. Hydration To prevent dehydration: You need adequate liquids before, during and after exercise Water is generally the best way to replace lost fluids

17. Sports drinks: If you are exercising for more than 60 minutes, drink a sports drink! Sports drinks can help: Maintain your body’s electrolyte balances Give your body more energy because they contain carbohydrates.

19. American College of Sports Medicine recommends that you: Drink 2-3 cups of water 2-3 hours before your workout Drink ½- 1 cup of water every 15-20 minutes during workout Drink 2-3 cups of water after workout for every pound of weight you lose during the workout

21. Don’t forget! Eat before exercise for energy Eat during if needed to keep maximum strength and energy Eat after to replenish what was lost from workout

22. References http://www.mayoclinic.org/healthy-living/fitness/in- depth/exercise/art-20045506 http://www.mayoclinic.org/healthy-living/fitness/in- depth/exercise/art-20045506 http://www.usa.gov/Citizen/Topics/Health/Food.shtm l http://www.usa.gov/Citizen/Topics/Health/Food.shtm l http://www.acsm.org/