My blood pressure medication was cut in half, I lost 20 pounds, and I am leading an active lifestyle again.

Lorraine, Age 48

Sports Nutrition

January 10, 2012  |  Leave a Comment

Being an athlete of any kind requires modifications in one’s diet.  An increase in total calories or changes in food choices are essential to ensure successful performance. Developing a habit of proper eating can support your overall training, performance and health goals.

Having the proper nutrition can help with the onset of fatigue and aid in your recovery from a workout.

Eating before Exercise-

  • Eating the proper foods before physical activity can give you the energy and strength you need to finish strong.
  • You should eat a larger meal 3- 4 hours before exercise. This meal should be higher in carbohydrates, adequate in protein, and moderate in fat and fiber.  When time gets closer to the activity have a small snack, such as fruit.
  • Here are some examples of meals and snacks to consume pre exercise-

3–4 Hours Before Exercise

• Peanut butter & honey on toast + instant breakfast drink

• Fruit and yogurt smoothie + low-fat granola

• Oatmeal with brown sugar and almonds + skim milk + banana

• Low-fat cottage cheese + apple butter + crackers + fresh grapes

Lean hamburger on bun with lettuce & tomato + side salad +

   yogurt-fruit parfait

• Turkey and Swiss sandwich + fruit + sports drink

• Low-fat tuna melt sandwich + fruit cup + fat-free yogurt


30–60 Minutes Before Exercise

• Sports drink or water

• Sports gel, sport beans or gummies, sports bar

• Piece of fruit or jam sandwich


Eating during exercise-

  • Some intense activities require you to refuel during your activity, in this case consuming foods that are easily digestible and rich in carbohydrates can help maintain your energy levels.
  • Sports drinks and gels are a great option that contains a lot of carbohydrates and electrolytes to give you that boost!



Eating after Exercise-

  • After rigorous physical activity, your body may be lacking energy and nutrients it needs to recover. It is important to replace carbohydrates, sodium and potassium that are lost during exercise. Protein may also be needed to aid in muscle repair.
  • After a hard workout or sporting event, be sure to have a nutrient-rich snack or meal within 15 minutes to an hour.
  • Here are some examples of post workout snacks:

Smoothie made with yogurt and frozen berries , Sports drink + a sports bar, Graham crackers with peanut butter+ low-fat milk and a banana