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Pre-Workout & Post-Workout Nutrition. Benefits of Pre-Workout Meals. Enhanced Performance Increased Energy Nutrition is for maintaining Readily available blood sugar for energy Caloric intake should be sufficient to support your exercise intensity

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benefits of pre workout meals
Benefits of Pre-Workout Meals
  • Enhanced Performance
  • Increased Energy
  • Nutrition is for maintaining
  • Readily available blood sugar for energy
  • Caloric intake should be sufficient to support your exercise intensity
  • Skipping meals before exercise may cause fatigue, dizziness, poor performance, low energy
pre workout
Pre-Workout

When should I eat?

-consume two hours before to allow digestion time

-consume one hour before at LATEST

-consuming a large amount of food before working out can impair performance

-blood is more concentrated in stomach for digestion rather than in muscles for performance

-Drink plenty of fluids and water before, during, and after exercise

pre workout1
Pre-Workout

What Should I Eat?

-Carbohydrates and fats are important sources of energy during exercise

-Low-intensity exercise= fat as main source

-High-intensity exercise= carbohydrates as main source

-Should consist of carbohydratess, a small amount of healthy fat, and some protein

-Simple carbohydrates digest more quickly leaving you less full/bloated for exercise

pre workout2
Pre-Workout

Great Options:

  • A piece of wheat toast with 1 tbsp. reduced fat peanut butter
  • Scrambled egg whites and instant oatmeal
  • Apple and 1 tbsp. reduced fat peanut butter
  • Banana and 1 tbsp. peanut butter
  • Half of a bagel with low-fat cream cheese
pre workout3
Pre-Workout
  • Balance bar
  • Luna bar
  • Glass of orange juice and low fat yogurt
energy bar nutrition values
Energy Bar Nutrition Values
  • Chocolate Chip Clif Bar

-250 calories

http://www.clifbar.com/uploads/product/c_choc_chip.gif

  • Luna Bar

-180 calories

http://www.clifbar.com/uploads/product/l_nutz_over_choc_1.gif

  • Promax Bar

-270 calories

http://www.promaxnutrition.net/products/promax-bars/cookies-n-cream/

post workout benefits
Post-Workout Benefits
  • More efficient recovery from exercise
  • Needed to repair the catabolic (breaking down) processes during exercise
  • Repair damaged tissue and rebuild fuel reserves
  • Protein is essential to provide amino acids to repair damaged tissue
post workout
Post-Workout
  • Ratio of carbohydrates to protein should be 4:1
  • Best results if within 30 minutes of exercise
  • No more than two hours after exercise
  • Sports drinks provide electrolyte replacement that is lost through sweat
  • Simple carbohydrates are digested faster, complex carbohydrates will keep you fueled
post workout1
Post-Workout

Examples:

-A glass of chocolate milk

-Gatorade- G2 new low calorie drink

-A piece of toast with peanut butter

-Small portion of tuna salad with crackers

-Peanut butter sandwich

-Sandwich with turkey, light mayo, and tomatoes