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Proper
Nutrition
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Eating before exercise
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WHY? |
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- Burn
carbs instead of muscle
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Increase motivation
- More
endurance
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Perform better
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Increased brain function
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WHEN?
- 2-4
hours before your work-out
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| HOW
MUCH?
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| WHAT? |
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- High
carb, low fat, moderate protein
- 10-16
oz of water or sports drink 2 hrs before
work-out
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Eating during exercise (if more than 1 hour)
Fluids,
carbs, electrolytes |
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Fluids
- 5-12
oz every 15 minutes
(if you sweat heavily-higher amt)
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Carbs
- 30-60
grams every hour
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sports drinks, energy bars, gels, regular
foods i.e. jelly beans
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Electrolytes
- Look
for a sports drink that contains 50-250 mg
sodium
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Foods- (potassium) banana, orange, raisins
(sodium) fat-free chips or pretzels
- Thought?
Where are you going to store your food????
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Eating after exercise |
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Fluids-immediately after! Give energy to your
muscles and remove waste products
- Carbs-within
30 minutes! 100-300 calories of sports drink,
milk, juice.
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Protein-within 45 minutes! 30-100 calories
lean protein
- Ratio of
3 gm carb:1 gm protein
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Larger meal about 2-3 hours post
exercise include healthy fats
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For more information, I welcome you to
contact me.
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"Life is good and it can be great!"
If you want to live your life wholly, and change your
"I wish I had's to Wow! I did's, I am the perfect coach for you.
I will help you prepare for and compete in a triathlon, coach you not only in nutrition, but also coach you in keeping the rest of your life in balance while you train! Don't just dream of being a triathlete, be a Dream Achiever! I did it-and YOU CAN TOO!
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Schedule your complimentary assessment interview
by clicking the link below:
or call me at 810-231-1743.
I would LOVE to hear from YOU!
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