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Eating Before a Workout

Eating Before a Workout


Eating prior to working out can be beneficial to • Maximize your exercise performance • Provide energy • Improve recovery time • Help maintain blood sugar concentration


🍞Carbohydrates are stored in liver and muscle tissues and are called upon when blood sugars are low. The carbohydrates are only stored temporarily and need to be replenished prior to a workout for energy.

⛹️‍♂️ If exercise occurs in the afternoon or evening try to have your regular meal 3-4 hours prior to exercise to allow your body time to digest. Meals should be high in carbohydrates and moderate in protein. Meals should also be smaller, low in fat, and low in fiber for easier

digestion.

🥨 A small snack can be eaten 30 – 90 minutes prior to workout. The snack should be high in carbohydrates and low in fat.

🏄‍♀️ If exercise occurs in the morning and there is not much time to eat beforehand try having something only consisting of carbohydrates 15 minutes before. This will help provide energy for your workout. A sports drink, a few low-fat crackers, or 4-6 ounces of juice will provide enough energy.

🏋️‍♀️ If exercise occurs for more than 1 hour a carbohydrate rich snack should be consumed after the hour.

🥨Examples of high carbohydrate, low fat foods: • Small banana • Toast with jelly • Low-fat yogurt • Handful of pretzels • 4-6 ounces juice • Sports drink • Cold cereal or oatmeal with skim milk

🚵‍♂️ 1 hour after a workout, try to eat a meal rich in protein and carbohydrates to help refuel your muscles and recover from your losses.

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