Fluids

A major key to successful workouts is staying well hydrated before, during and after your workouts. Long workouts, excessive heat and humidity and fluid losses through sweat can significantly affect your ability to exercise and compete.

Hydration Tips:

Drink 1-2 glasses of water when you get up in the morning.
Keep a water bottle with you throughout the day.
Drink 1-2 cups of fluid 30 minutes before exercise.
Drink ½-1 cup of fluid for each 15 minutes of exercise.
Replenish lost fluids after workouts (2 cups for every pound lost).
Water is fine for lower intensity exercise lasting 60 minutes or less.

Sports drinks are a better option for higher intensity exercise lasting 60 minutes or more. Fuel Yourself Regularl: Eat 3-6 (or more) meals or snacks each day. EAT BREAKFAST! Eating breakfast helps you fuel up your muscles and get your body ready for a busy active day. Don't forget lunch either!

Fueling up early in the day means you'll be ready for your afternoon or evening workout instead of running on fumes. Refuel after your workouts. For your evening meal try carbohydrate rich foods and fluids like potatoes, vegetables, pastas and fruit/fruit juices.

Eating carbohydrates after hard exercise keeps you from feeling chronically fatigued and gets you ready for exercise and activity the next day.

Carbohydrates

The goal for active individuals is to eat 55-65% of total calories as carbohydrate. Carbohydrates are the preferred fuel of the muscles. Get a variety of carbohydrates at each meal or snack.

High Carbohydrate Foods:

Breakfast Lunch/Dinner Snacks

Pancakes/Waffles/French Toast Pastas Granola Bars

Toast Rice Lowfat Crackers

Bagels Bread/Rolls/Tortialls Pretzels

Cereals (hot & cold) Potatoes Popcorn

Fruits/Fruit Juices Lentils/Peas\Beans Graham Crakers

Low-fat Granola Bars Fruit/Fruit Juices Cereal

Yogurt Yogurt Fruit/Fruit Juices

Milk Milk Dried Fruits

. Salads/Vegetables Fig Bars

What about protein?

Choose lean protein to repair and strengthen muscles. A good goal is 3 servings of protein from dairy products daily (1 cup of yogurt or milk, 1 oz of cheese, 1 cup frozen yogurt), AND at least one good meat or high quality vegetarian source (3 oz. turkey, a chicken breast, hamburger, bean burrito, hummus on pita).

The goal for active individuals is to eat 10-15% of total calories as protein. An easy calculation for athletes is .5-.8 grams of protein per pound of body weight.

Fat

Moderation is the key here. Fat is a good energy source, carries fat soluble vitamins (A, D, E, K) to tissues and adds flavor and texture to foods. Generally, if you are eating a balanced diet with a variety of different foods your fat intake will be just about right.

Don't stress about counting fat grams, choose healthy low-fat foods most of the time. The goal for active individuals is to eat 20-30% of total calories as fat. Example: Total calorie intake of 2400 calories per day means an average fat intake of 53-80 grams of fat per day.

Pre-Exercise Meals

The goal of eating prior to exercise is to insure adequate energy for the body to work without early fatigue. Keep the following in mind:

Carbohydrates are the best choice.
Eat a small meal or snack 2 hours before exercise to allow for digestion.
Avoid very high fat foods that take a long time to digest.
Drink plenty of liquids for pre-exercise hydration.
Eat foods that you know won?t bother your stomach.

Post Exercise Eating Guidelines

Focus on carbohydrate-rich foods to replenish glycogen stores.
Eat carbohydrate-rich foods/fluids within 1-2 hours after hard exercise. (The sooner the better!)
Try full strength juices instead of a sports drink. Juices contain more carbohydrate, potassium and nutrients than the more dilute sports drinks.
Eat at least 200-400 calories of carbohydrate within two hours of a hard workout. Examples: 16 oz. fruit juice, a banana with 4 graham crackers, 1 ½ cups pasta with tomato sauce or a cup of yogurt with cereal and fruit.
Drink plenty of fluids!

(Reprinted with permission of the McKinley Health Center, (217) 333-2700, Web Site at: http://www.mckinley.uiuc.edu)

Jacqui