Power Point Presentation titled Pre and Post Workout Nutrition
Power Point Presentation titled Pre and Post Workout Nutrition
Power Point Presentation titled Pre and Post Workout Nutrition
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Tracie Rohal <strong>and</strong> Bekah RegenfussInterns 2010-2011The Dietetic Internship Program at V<strong>and</strong>erbilt
<strong>Pre</strong>-workout Fuel Goal: Tap off muscle’s stored energy Satisfy without leaving undigested foodin the stomach Individual for each person!
<strong>Pre</strong>-workout Food 3-4 hours before: MEAL• Carbohydrate-based• Protein• Low in fat, fiber 30 minutes – 1 hour before: SNACK• Energy bar or gel• Piece of fruit or jelly s<strong>and</strong>wich
<strong>Pre</strong>-workout beverage Goal: enter exercise hydrated• Allow enough time to optimize hydrationstatus• Time to eliminate excess fluid 4 hrs before exercise (meal)• 5-7mL fluid/kg of body weight• Water or a sports drink 30-60 minutes before exercise (snack)• Consume water or sports drink with snack
<strong>Pre</strong>-workout Meal Ideas Deli meat s<strong>and</strong>wich Peanut butter + banana toast Smoothie + granola Pancakes + yogurt Tuna + crackers + fruit
<strong>Post</strong>-workout Recovery Goal: Restore the body’s fuel lost duringexercise Snack should be eaten within 30minutes Meal should be eaten within 2 hours
<strong>Post</strong>-workout Food 4:1 Ratio carbohydrate to protein• Carbohydrates replace muscle stores• Protein helps repair damaged muscle tissue<strong>and</strong> generate new muscle growth
<strong>Post</strong>-workout Beverage 16-24oz of water or sports drink forevery pound lost during exercise• Weigh before <strong>and</strong> after a workout• Replace fluid <strong>and</strong> electrolyte lost in sweat
<strong>Post</strong>-workout Recovery If you are not hungry after a workout, gofor a fluid source of fuel• Chocolate milk• Smoothie made with fruit <strong>and</strong> yogurt• Sports drink
Snack Ideas Snack ideas:• Mini bagel with peanut butter• Graham crackers <strong>and</strong> yogurt• Chocolate milk• Turkey <strong>and</strong> cheese roll up in a tortilla• Whole wheat English muffin with an egg orpiece of melted cheese• Oatmeal made with milk <strong>and</strong> nuts• Trail mix <strong>and</strong> sports drink• Whole piece of fruit (apple, orange, banana)<strong>and</strong> cheese stick
References American Dietetic Association. Position of the American DieteticAssociation, Dietitians of Canada, <strong>and</strong> the American College of SportsMedicine: <strong>Nutrition</strong> <strong>and</strong> athletic performance. J Am Diet Assoc.2009;109:509-527 <strong>Nutrition</strong> Care Manual. Eating for recovery. Accessed November 15,2010. <strong>Nutrition</strong> Care Manual. <strong>Nutrition</strong> therapy for endurance athletes.Accessed November 15, 2010. <strong>Nutrition</strong> Care Manual. <strong>Nutrition</strong> therapy for strength athletes—football.Accessed November 15, 2010. SCAN. April 2009. Eating before exercise. <strong>Nutrition</strong> Fact Sheet, Issue3. Accessed November 15, 2010.
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