Pre-workout, Post-workout Guidelines

Carbohydrates are fuel for training and performance and athletes will typically consume 60-70% of calories from carbohydrates. High protein diets will decrease athletic performance.

Pre-Workout Meal

High carbohydrate meal elevates blood sugar and boosts energy level.
300-400 calories an hour before; 1 gm/kg of carbohydrate. (kg= wt in pounds/ 2.2).
Powerbar and 8 oz of sports drink; 2 slices of whole wheat toast with jelly and a banana.
Never try something new on race day.

Post-Workout ReFueling

Minimizes post-workout fatigue and speed-up your recovery.
Consume 1.5 gm/kg of carbohydrate and a small amount of protein.
Carbohydrate and protein should be consumed within 30 minutes of exercise and again two hours later.
High carbohydrate fluids recommended for initial post-workout to promote rehydration.
Example: Bran muffin and a cold glass of skim milk; tortilla filled with grilled chicken, salsa and low fat cheese; slice of leftover veggie pizza; sports bar and 8 oz. of juice.

Fluid Needs

Drink adequate fluids on a daily basis. 2-3 liters of water minimum.
Drink 16 ounces 15-30 minutes prior to exercise.
Drink 5-10 ounces every 15 minutes during exercise.  Drink according to a schedule.
Drink 16 ounces for every pound of body weight lost after exercise.
Water is an appropriate beverage for exercise lasting an hour or less.
Sports drinks containing 4-8% carbohydrate may improve performance during exercise exceeding an hour.
Thirst is not a good indicator of hydration status.

Caffeine and Alcohol

Caffeine and alcohol act as diuretics and increase your water loss.  Drink the equivalent amount of water or hydrating beverage when you drink an alcoholic or caffeinated beverage. Monitor your urine color. When fully hydrated urine should be a light lemonade color.