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Published by Jessica Headlee, 2019-12-02 23:02:03

Fueling your active body (1)

Fueling your active body (1)

Eat to move. FUELING YOUR ACTIVE
BODY

DIGESTION
BASICS

PRE EXERCISE FUEL GOALS

1. Optimize glucose
availability

2. Provide fuel for
the activity

AIM FOR THESE
TYPES OF FUEL

 Relatively high in
carbs to maximize
blood glucose
availability

 Low in fat and fiber
to reduce
gastrointestinal
distress

 Moderate protein

 Well tolerated

TIMING TIPS

❖Carb, protein fat 2-3
hours before session

❖Carb and protein 45-
60 minutes before

❖Less than 45 minutes:
simpler the better-
need something that
will digest fast- like
fruit juice

PRE WORKOUT IDEAS

 Sliced banana on whole wheat
toast with cinnamon

 Berries and Greek yogurt
 Oatmeal & fruit
 Nut butter and apple
 Nuts and raisins
 Rice cake & nut butter
 Granola bar

FUELING DURING EXERCISE

Only necessary if exercising MORE For exercise lasting more than 60 Spread the 30-60 grams of carbs out
than an hour minutes, consume glucose over time during the workout: every

containing drinks or snacks: 30-60 15-20 minutes vs all at once

grams of carbohydrates is
recommended per hour of training.
Use upper limit #s when extreme
conditions like heat or cold weather

are present

POST EXERCISE FUEL
GOAL

 Replenish glycogen stores and muscle repair

 Training at moderate intensities do not require
aggressive refueling techniques. Normal diet
habits (as long as they are healthy) will be
adequate.

Aim for carbs & protein within 30-45 minutes POST WORKOUT
of session NUTRITION

Stimulates muscle protein synthesis, improve
recovery and enhance performance during
your next workout.

If you're not able to eat within 45 minutes of
working out, it's important to not go much
longer than 2 hours before eating a meal.

Rehydrate!

Quinoa bowl Chocolate
with berries milk
and pecans.

Protein Whole wheat IDEAS FOR SNACKS
smoothie toast, peanut AFTER MODERATE
butter, banana EXERCISE

Pita with 2 graham
veggies and crackers with

hummus nut butter

2 hard
boiled eggs
with toast

Snack 1: within several Snack 2: after cool
minutes, 16 oz of sports down, 12oz orange juice

drink, gel or banana with ¼ cup raisins

Small meal: spinach Main course: ¾ cup POST WORKOUT:
salad with tomatoes, pasta and tomatoes STRENUOUS OR
chick peas, green beans, PROLONGED WORKOUTS
¾ cup tuna whole grain

roll

Dessert: 1 cup frozen
yogurt and berries

Planning Everyone has BEST ADVICE: CHECK
different IN WITH YOURSELF
Balance fueling

Write it requirements
down
What works
for one

person may
not work for

another

Experiment
(not on event

day!)

“Checking your blood sugar before doing any physical activity is DIABETES & EXERCISE
important to prevent hypoglycemia (low blood sugar).”- American
Diabetes Association
1.Check your blood glucose.

2. If your reading is 100 mg/dL or lower, have 15-20 grams of
carbohydrate to raise your blood glucose. This may be:

4 glucose tablets (4 grams per tablet), or

1 glucose gel tube (15 grams per gel tube), or

4 ounces (1/2 cup) of juice or regular soda (not diet), or

1 tablespoon of sugar or honey

3. Check your blood glucose again after 15 minutes. If it is still below
100 mg/dL, have another serving of 15 grams of carbohydrate.

4. Repeat these steps every 15 minutes until your blood glucose is at
least 100 mg/dL.

TAKE AWAYS

Pre & Post workout Hydrate Fresh water is usually Use sports drinks
nutrition is imporntant enough responsibly- no need to
sip all day long- or use

in place of other
beverages

Eat consistently Fill your plate with Allow for cheat meals,
through the day fruits, veggies, lean not cheat days
proten and whole

grains


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