Health Blog

When training for an event shorter than one hour, nutrition should be part of your training program. It is a good idea to eat a small snack before the workout even if the workout takes place early in the morning.

Research shows that 15 grams of carbohydrate 30 minutes prior to exercise gives a person 30% more energy for their workout. Simply choose a high carbohydrate snack for less than 100 calories. High levels of protein and fat right before a workout can lead to an upset stomach and low energy for the workout, so avoid high protein shakes and bars. The best snacks prior to a workout include fruit, fruit juice, toast, crackers, or drinkable yogurt. If you have trouble eating in the morning, try the liquid options first.

Remember to stay hydrated during your training program. The fluid recommendation is to consume 1-2 cups of water prior to exercise. Don’t forget your water bottle for during and after the workout. For training events less than one hour, sports drinks such as Gatorade are unnecessary since electrolyte depletion is minimal.

After you have completed your exercise be sure to refuel the body. It is recommended to replenish the energy reserves within an hour after the workout for the best utilization of fuel for the muscles. The fuel should include both protein and carbohydrate. The protein repairs muscle tissues that have been torn during the workout and carbohydrate refuels muscle glycogen that has been used for fuel during the workout. Quick ideas for post workout include cereal with fat-free milk, yogurt and fruit, English muffin or toast with egg or peanut butter, or ½ cup cottage cheese with fruit.

Staying properly fueled this training season will lead to great performance. Best wishes to you this training season!

Rebecca