NUTRITION: PRE- AND POSTWORKOUT

Depending on the duration, intensity and type of exercise you perform, nutrition plays a role in performance before, during and after activity. Carbohydrate and fluid intake optimize the availability of muscle glycogen and keep the body well hydrated, respectively, ensuring optimal performance.

Preworkout nutrition
Properly nourishing yourself before exercise should:

• Prevent low blood sugar during exercise.
• Provide fuel by topping off your muscle glycogen stores.
• Settle your stomach, absorb gastric juices and prevent hunger.
• Instill confidence in your abilities.
• Fuel performance. Remember, fasting is detrimental to physical and mental performance and is strongly discouraged before exercise.

The pre-exercise meal should consist primarily of high-carb, low-fat foods for fast and easy digestion. Everyone's preferences for and responses to different foods are unique, so you'll learn through trial and error what works for you and what doesn't. For example, some people respond negatively to sugar intake within an hour before exercise. The temporary "boost" you may experience after eating foods with a high sugar (sucrose) concentration such as candy, syrups or soft drinks actually increases insulin production, followed by a rapid lowering of blood sugar and leading to decreased performance. In addition, ingesting fructose (the sugar in fruit juices) before exercise may lower blood sugar and cause gastrointestinal distress in many people.

Allow adequate time for digestion and normalization of blood glucose:

• 4 hours for a large meal
• 2-3 hours for a smaller meal
• 1 hour for a blended meal, a high-carb beverage (10%-30%) or a small snack.

Immediately before exercise (60 minutes)
The goal should be to eat 0.45 gram of carbohydrate per pound of bodyweight. In practical terms, a 130-pound woman could take in about 59 grams of carbs by eating one of the following:

• 2 slices whole-wheat bread (22 g carbohydrate), 1 cup cranberry juice (33 g)
• 1 medium low-fat bran muffin (17 g), 1 cup low-fat flavored yogurt (43 g)
• 1 cup shredded wheat (36 g), 1 cup nonfat milk (12 g), 1 Tbsp. raisins (8 g)
• 1 large banana (44 g), 1 granola bar (16 g)
• 1 large apple (33 g), 4 graham crackers (21 g).

Postworkout nutrition
The quality and quantity of food you consume after a workout can ensure optimal recovery, which means that your muscles are rested, refueled and ready to perform again the next time you train. This is extremely important if your workouts are typically exhaustive (longer than 90 minutes) and if you exercise every day. Inadequate recovery can lead to chronic fatigue and a gradual decline in your performance. The first 2-3 hours after exercise are critical - don't wait to eat! For optimal glycogen resynthesis, follow the following target intakes.

Immediately after exercise (15-30 minutes)
The goal is to consume 250 calories as about 70%-75% carbohydrate (45 grams) and 20%-25% protein (20 grams), or 0.35 gram carbohydrate per pound of bodyweight plus 0.15 gram protein per pound of bodyweight. In practical terms, a 130-pound woman could take this in by eating one of the following:

• 2 cups low-fat milk, small banana
• half a bagel with 3 oz. tuna.

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