What should your athletes eat pre-exercise?

• Eat a small meal about 2-3 hours before exercise or competition.
• Consume foods that are high in carbohydrates and low in fat.
• Drink a carbohydrate beverage or small snack consisting of 10–30% carbohydrate an hour before exercise.
• Avoid eating foods high in sugar (candy, syrups, soft drinks), which provide an initial rush of energy followed by a crash that leaves your athletes feeling sleepy.
• Each athlete has individual food preferences, so encourage them to experiment with different food combinations to find the right mix.

What should your athletes eat during exercise?

• Typically there is enough energy stored in the muscles to fuel workouts lasting between 60 and 90 minutes.
• During prolonged or strenuous exercise sessions over 90 minutes in duration, eat or drink carbohydrates at regular intervals throughout the session.
• Drink 8 ounces (1 cup) of a sports drink containing a 6–10% carbohydrate concentration every 15–20 minutes.

What should an athlete eat post-exercise?

• Don’t have them wait to eat. Refueling within the first 2–3 hours after exercise is crucial for fast recovery.
• The athlete should drink a high carbohydrate beverage (10–30% carbohydrate concentration) immediately following a workout.
• Liquids are absorbed very quickly and help with optimal rehydration.
• Make sure the athlete eats a well-balanced, high-carbohydrate meal and drinks plenty of fluids, especially within the first 2-3 hours following the exercise session.

Practical Application

• For optimal glycogen resynthesis, have your athletes follow these carbohydrate intake guidelines during the 20 hours following a workout:
• Immediately after exercise (15–30 minutes): 75–100 grams of carbohydrate
• Within the next 2–3 hours after exercise: 100 grams of carbohydrate
• Every 4 hours thereafter: 100 grams of carbohydrate
• In practical terms, 75–100 grams of carbohydrate is equivalent to eating:
  • A banana and a bagel
  • 1⁄2 cup of raisins and a slice of bread
  • 2 cups of orange juice and a cup of yogurt