Pre Post-Workout Eating

Research reveals that proper nutrition and fluid intake prior to engaging in competition will result in increased performance and a healthier you. Studies also show that athletes who ingest nutrients before exercise find the activity less rigorous and feel better than those who choose not to eat. On the other hand, eating and drinking too close to working out risks the possibility of suffering nausea and cramping. If you do experience cramping an nausea, there are natural health remedies that provide relief. Tea is known for it's calming effect on the stomach. There are hundreds of types of tea so it's important to do your research and check out the health-benefits of tea.

Eating nutritious food is essential for optimal health and performing your best during any physical activity.

Activity, intense or easy, requires more nutrients and electrolytes. Selecting the right nutrients and fluids just before exercise is essential for doing your best, whether for running, heavy duty workout, or a competition.

Pre-Workout Diet

Guidelines for intake prior to activity:

Three Hours before competition

A nutrient is only of use once it has been broken down and absorbed by the body. Your body needs time after your food intake to convert food into fuel available during competition. Conversion time depends on the amount and kind consumed. Large amounts of nutrients are ingested over a longer period than smaller quantities of food. Trial and error is the only way to determine the timing that best suits your individual needs. In General, athletes in athletics involving sports where the body is supported are able to ingest more nutrients than sports where the belly is shaken about during strenuous exercise.

Pre-Competition Eating - Choose foods that contain mostly complex carbohydrates, moderate amounts of protein, and low amounts of fat. Foods high in fat, protein and fiber take longer to break down than other foods. Low Glicemic Index foods useful for the pre-workout dinner because they are slower and providing a slow sustained delivery of sugar during exercise maintaining blood sugar levels over a longer period.

Pre-Competition meals should contain 90 to 250 grams of carbohydrates. Carbs are foods that can be converted to energy the quickest. Carb types vary from complex carbohydrates (starches, fruits, and vegetables), which contain fiber to simple sugars (sweets, desserts, and juice).

Pre-Competition Hydration - Try to drink 16 to 24 ounces of water/sports drink one to two hours prior to your workout or competition. Hydrating your body will keep your muscle cells and organs functioning optimally. Low hydration can result in decreased performance, severe dehydration can result in medical problems. Competitors or those engaged in exercise are already under hydrated by the time they feel thirsty. Water replacement should begin before feeling thirsty. Drinking a sports beverage a few minutes prior to exercise and continuing to drink during the exercise will help you maintain blood glucose levels. Intake approximately four to eight ounces of fluid immediately before exercising. If within two to three hours of a workout eat a snack or decrease the size of your planned meal.

Pre-Competition Meals - Should be primarily high in carbohydrates. Carb loading is needed if you will be performing nonstop workouts for more than 90 minutes. Carb loading is performance enhancing in marathons, hiking, biking, or other constant activities.

Post-Activity Meals - This meal is critical. The post-activity meal provides the food to recuperate from working out and replenish the energy lost from exercising. After training your metabolism is racing and can use more nutrients at once and not store it as fat. The post-activity should be your largest meal.

Eating Like a Winner involves planning to win. For the athlete, planning the pre-workout, post-activity, food and fluid intake is critical to achieve peak performance.