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