Proper Nutrition:
♦Before Exercise:
▲Fuel Up! (Fueling your body with the right nutrients prior to exercise will
give you the energy and strength you need to perform better).
■Fuel up two hours before you exercise by:
•Hydrating with water.
•Eating healthy carbohydrates such as whole-grain cereals (with low-fat
or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain
pasta, brown rice, fruits and vegetables.
•Avoiding saturated fats and even a lot of healthy protein — because
these types of fuels digest slower in your stomach and take away
oxygen and energy-delivering blood from your muscles. However,
enough protein consumption has benefits before engaging into an
exercise, and the advantages include:
•A better anabolic response, or muscle growth
•Improved muscle recovery
•Increased strength and lean body mass
•Increased muscle performance
■If you only have 5-10 minutes before you exercise:
•Eat a piece of fruit such as an apple or banana.
■Carbs help maximize glycogen stores for high-intensity exercise, while fat
helps fuel your body for longer, less intense workouts. Meanwhile, protein
improves muscle protein synthesis and aids recovery.
■It's recommended to consume a full meal 2–3 hours before your workout.
For meals eaten closer to your workout, choose simpler carbs and some
protein.
■A combination of carbs and protein is recommended for pre-workout
meals. Fat can also be beneficial, but it should be consumed at least two
hours before exercise.
▲Supplements Can Also Be Useful Before Exercise (Supplement
use is common in sports. These products may enhance performance, improve
strength, increase lean body mass and reduce fatigue).
■Creatine - increase muscle mass, muscle fiber size and muscle strength
and power, all while delaying fatigue.
Orcajada, Allira Ann D. 07/17/18
CBET-01-103P Prof. Josephine Battung
