Food Timing Tips
When you eat is almost as important as what you eat. Pre-exercise nutrition is important to prepare your body, post-exercise nutrition is important for recovery.
Before
Not eating before exercise is similar to driving your car on empty – there is a little fuel in the tank, but it might not last very long. For optimal energy levels, eat before you exercise!
*about 4 hours prior -complex carbohydrates
Examples: potatoes, pasta, bagel, cereal, granola bars
*about 1 hour prior -complex and simple carbohydrates
Examples: fruit, fruit juice, yogurt, granola bar, cereal
After
Recovery, in terms of nutrition, is refilling stores of carbohydrate in your liver and muscles. You want your storage space for carbohydrate to be full for you next exercise session. Immediately after you finish exercising, you have about a 45 minute window where your muscles are primed to refill their carbohydrate stores.
Immediately after (at least within 45 minutes):
Simple carbohydrate (sugar) and protein
Examples: yogurt, tuna or turkey sandwich, cheese and crackers, chocolate milk, bagel with hummus, smoothie made with fruit and yogurt
When you eat is almost as important as what you eat. Pre-exercise nutrition is important to prepare your body, post-exercise nutrition is important for recovery.
Before
Not eating before exercise is similar to driving your car on empty – there is a little fuel in the tank, but it might not last very long. For optimal energy levels, eat before you exercise!
*about 4 hours prior -complex carbohydrates
Examples: potatoes, pasta, bagel, cereal, granola bars
*about 1 hour prior -complex and simple carbohydrates
Examples: fruit, fruit juice, yogurt, granola bar, cereal
After
Recovery, in terms of nutrition, is refilling stores of carbohydrate in your liver and muscles. You want your storage space for carbohydrate to be full for you next exercise session. Immediately after you finish exercising, you have about a 45 minute window where your muscles are primed to refill their carbohydrate stores.
Immediately after (at least within 45 minutes):
Simple carbohydrate (sugar) and protein
Examples: yogurt, tuna or turkey sandwich, cheese and crackers, chocolate milk, bagel with hummus, smoothie made with fruit and yogurt
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