Eat Right to Maximize Your Workout Efforts

For athletes who are looking to maximize their workout efforts, it's important to eat right before, during and after exercise!

Pre-Workout

Carbohydrate availability is vital for maximal sports performance. It is recommended that individuals consume a high carbohydrate meal or snack approximately 2 hours before exercising for 1 hour or more. Readily absorbed carbohydrates like an English muffin with fruit preserves or some oatmeal and honey would be perfect.

During Exercise

For exercise lasting more than 60 minutes, carbohydrate consumption during exercise can help supply glucose to working muscles whose glycogen stores are dwindling. It is recommended that athletes consume between 30 and 60 grams of carbohydrates every hour to accomplish this. Easy to digest carbohydrates like sports drinks or gels are great.

Post-Workout

Strenuous exercise can take a toll on your muscles so it's important to refuel appropriately. A blend of carbohydrates and protein are recommended for this meal/snack which would ideally be consumed between 15 and 60 minutes after your workout is complete. A protein or meal replacement shake or a Greek yogurt with some fruit/vegetables are easily transportable and ideal for this situation.