Nutrition Before Exercise
The goal of pre-exercise nutrition is to ensure your muscles are topped off with stores and to aid recovery by supporting the building and repair of muscle. If you experience pre-competition jitters, liquid meal replacements may be better tolerated than whole foods. You also want to choose pre-exercise meals that are low in fat and fiber for optimal digestion.
What should I eat?
3-4 hours prior
- Peanut butter and honey on Toast+ instant breakfast drink
- Fruit and yogurt smoothie + low fat granola
- Oatmeal with brown sugar and almonds +skim milk + banana
- Low-fat cottage cheese + apple butter+ crackers+ fresh grapes
- Lean hamburger on a bun with lettuce & tomato + side salad + yogurt and fruit parfait
- Turkey and Swiss cheese sandwich+ fruit+ sports drink
- Low-fat tuna melt sandwich + fruit cup + fat-free yogurt
30-60 minutes before exercise
- Piece of fruit or jam sandwich.
- Sports drink or water
- Sports gel, sport beans or gummies, sports bar
- Sports, Cardiovascular and Wellness Nutrition (SCAN) Nutrition Fact Sheet Issue 3/April 2009
- Clark, Nancy, MS RD Sports Nutrition Guidebook; 3rd edition