What to eat before, during, and after a game or workout.

Before

The closer to your workout, activity or game, the more you want to focus on eating carbohydrates rather than fat or protein. Carbohydrates are digested in the small intestines, whereas fat and protein are broken down in the stomach. This means cramping and indigestion are more likely with a belly full of fat or protein-rich foods.

Consume

• Large meal 3-6 hours before exercise
• Meals high in complex carbs have long lasting energy power. Such as: pasta, fruits, vegetables, lean meat, baked potatoes, rice, cheese, cereal with milk
• Smaller meal 2-3 hours before exercise Bagels with peanut butter, yogurt, granola bars, crackers, fresh fruits

Avoid

• High fiber foods - broccoli, baked beans, or bran cereal
• Sugars and sweets - soda and candy less than 1 hour before exercise
• Limit foods high in dietary fat - fast food, eggs, meat and cheese
• Do not try new foods before competition.

	During

Stay hydrated based upon length and intensity of the workout, activity or game. Replace fluids according tothirst and weather. Longer workouts (more than 60min): Drink 2-4 cups of fluid per hour.

Consume

Hydrate with water or sports drinks.
Water is generally the best way to replace lost fluid, unless you're exercising for more than 60
minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you
a slight increase in energy from the carbohydrates. The sodium in sports drinks also helps you
rehydrate more quickly.

	Avoid

Soda and drinks containing caffeine. Research has found that approximately 30 minutes after
intense exercise, the body optimizes its ability to replenish energy stores-particularly muscle and
liver glycogen. Therefore, it is very important to help your body recover post sports participation.

	After

Recovery Carbohydrates
Hard exercise dramatically decreases the body's carbohydrate stores. Athletes should consume .5 to .7 grams of carbohydrates per pound of body weight within the first 30 minutes after exercise.

Recovery Proteins
Protein degradation is elevated after exercise, so failing to consume protein can actually result in
muscle loss. Athletes need 10 to 20 grams of protein in the 30-minute recovery window.

	Consume

Each item below contains roughly 50 grams of carbohydrates.
Bagel, 2 pancakes or 2 pieces of french toast, large muffin, 2 pieces of fresh fruit, 1 cup of cold
cereal, 1 sports bar or 2 small granola bars

Each item on this list contains roughly 10 grams of protein. 1 oz. of meat/poultry/seafood, 2 eggs or 2 egg whites, 8 oz. of milk, 1 cup of yogurt, ½ cup of beans, ½ cup of hummus, 1 sports bar, 1/3 cup of nuts

	Avoid

Larger meals high in fat and some protein. Concession candy, high fat foods, soda pop, fast food

Common Misconceptions

Carbohydrate Loading:
Carbohydrate loading is a technique used to increase the amount of glycogen in the muscles. Loading up on extra carbohydrates during the week before a competition is meant for marathon runners and other elite athletes.

Protein Supplements:
Protein is used to build muscle. Most people get plenty of protein from food. Getting extra protein from supplements will not have any added benefit.

Energy Bars:
Energy bars do not contain any magic ingredients that will help your athletic performance. Eating
regular food is just as good and usually costs less. However, energy bars are portable and convenient.

Vitamins and Minerals:
It is fine to take a multi-vitamin, but supplements with high doses of vitamins and minerals do not
improve performance.

Is Creatine safe?
Creatine is a dietary supplement frequently used by athletes who believe it will help "bulk up" their muscles and improve performance. However, creatine is also a natural component of skeletal muscle. Not much is known about the side effects, but what we do know about the bad effects of creatine are the following:

• It is NOT regulated by the FDA
• Creatine has a plateau effect, which means that after a certain dose it is excreted in the kidneys and wasted
• If you eat a balanced diet with meat and fish, your body has enough creatine

Chocolate Milk: Good for after work out recovery?
Absolutely, and actually, its one of the best recovery drinks. Lowfat chocolate milk has just the right mix of carbohydrates and protein to refuel muscles after a workout. Chocolate milk has been shown to:

• Build muscle
• Peak exercise performance
• Replenish muscle fuel
• Rehydrate
• Maintain lean muscle

Vitamin D
Vitamin D deficiency has become more prevalent in our country, and this deficiency may be affecting athletic ability. The actions of Vitamin D perform more like a hormone rather than a vitamin in the body, and its regulatory effect on neurons, muscle, bone, heart, lungs, immune function and reducing inflammation make it a key player in athletic performance.