NEWS | Feb. 21, 2018

Go further with food: fueling for performance

By 2nd Lt. Tiffany A. Graziano Dietetic Intern

In our fast-paced world, we are constantly pressed for time and a busy lifestyle makes it hard to fuel your body properly. Performance foods can be quick and simple. This article provides examples of easy pre- and post-workout foods. It also offers nutrition tips to help meet your fitness goals.

The two most important components of pre-workout foods are carbohydrates and fluid. Consume 15-30 grams of carbohydrates with a cup of fluid one hour before exercise.

Carbohydrates are the body’s first choice for energy during exercise. Fluids help you begin in a hydrated state. Sources of carbohydrates include fruits, starchy vegetables, grains, and dairy. Milk, juice, and sports drinks are good choices when you are low on time. The table provides examples of pre-workout foods.

Pre-workout Food

Serving Size

Carbohydrate Grams

Milk

1 cup

10-15

Sports drink

1 cup

15

Orange juice

1 cup

25-30

Yogurt

1 cup

15

Fig Bars

2 each

20-25

Banana

1 medium

25-30

Oatmeal

1 cup

25-30

Bagel

1 plain

45-50

PB&J

1 sandwich

45-50

 

 

 

 

 

 

 

After exercise, consume fluid, carbohydrates and protein to support recovery.

Whether it is hot or cold, drink fluids. Dehydration can occur in any temperature. Fluids carry nutrients to muscles and aid recovery. Drink two to three cups after exercise. Exercise depletes muscle glycogen. Consume 25-50 grams of carbohydrates to replace glycogen stores.

Consuming protein after exercise helps repair and build muscles. Post-workout foods should contain 15-25 grams of protein. Examples include two cups of milk, two to three eggs or two to three ounces of meat. The table provides examples of recovery foods.

Post-workout Food

Grams of Protein

Grams of Carbohydrates

1 cup fruit, 1 cup chocolate milk

10

40

6 oz. yogurt, ½ cup berries, 1 tbsp. granola

10-15

25-30

1 cup Cheerios, 1 cup milk

10-15

30-35

PB & banana sandwich

10-15

30-35

Eggs on English muffin

15-20

25-30

Turkey & Swiss sandwich

25-30

25-30

 

 

 

 

 

If we make time to train, we must make time to fuel. Plan healthy meals and snacks in advance to better fuel exercise and support recovery. Nutrition experts will be at the Fort Sam Houston Commissary from 4-6 p.m. March 30. Join us for more nutrition education and performance tips. Additional performance nutrition information can be found at http://www.hprc-online.org. To make an appointment with a registered dietitian, call 210-916-9900.