Eating+before+and+after+exercise


 * The food and the amount of food you eat before exercising is very important in your athletic performance. This chart will help you keep track of what you eat before you exercise.

Hours Before Exercise ||~ What to Eat ||~ What to Drink || One - two || Fresh fruits or vegetables (low fiber) Crackers, granola or cereal bars || Water, fruit or vegetable juice || Two - three || Granola bar & yogurt, ½ bagel and peanut butter, cereal & milk || Water, fruit or vegetable juice || Three - six || Fruits, vegetables, breads, bagels, peanut butter, lean meat, cheese, yogurt, full sandwich, cereal with milk & fruit, baked potato || Water, fruit or vegetable juice ||


 * What you eat after you exercise is extremely important as well as before. For best results, eat foods with protein and carbohydrates within 30 - 60 minutes after exercising. This is a good time window because this is when your muscles are looser and more receptive. Protein is important to have after exercising, it helps your muscles recover from your work-out. Carbohydrates are also important because they restore your energy.

By: Georgia Coles