What to Eat

Before, During, and After 





Nutrition 550x450 Pasta

The closer to your workout, activity 
or game, the more you should focus
eating carbohydrates rather than fat
or protein.  Carbohydrates are 
digested in the small intestine, 
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. 

Nutrition 550x450 2 Fruit

Hydrate based upon length and
intensity of the workout, activity 
or game.  Replace fluids 
according to thirst and weather. 

Longer workouts 
(more than 60 min): Drink 
16-32oz. per hour.

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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.


12-16 oz. of water, fruit or vegetable juice

3-6 hours before
• Pasta              • Baked potatoes
• Lean meat       • Fresh tacos
• Cheese, in addition to a healthy meal
• Healthy cereal with milk

2-3 hours before
• Bagel with peanut butter
• Yogurt
• Granola bars
• Cheese and crackers
• Fresh fruit

• Water (for work out/game shorter than
  one hour)
• Sports drinks (for work out/game longer
  than one hour)
• Watermelon and orange slices are good
  during half-time


• Peanut butter and jelly sandwich
• Turkey sandwich
• Protein, power bars
• Yogurt
• Hummus and/or cheese and crackers
• Nuts
• String Cheese
• Veggie Trays

Better Fast Food Choices
• Grilled chicken sandwich
• Sub sandwiches
• Fresh tacos
• Salads
• Wraps

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• High fiber foods: broccoli, baked beans,
or bran cereal.
• Sugars, sweets, soda and candy less
than 1 hour before exercise.
• Foods high in dietary fat: fast food,
eggs, meat and cheese.
• New foods before competition.

• High fructose drinks: soda, fruit juices
• Energy drinks
• Drinks containing caffeine
• High sugar snacks, candy
• Refined carbs: breads, pasta

Foods high in sugar and caffeine tend
to upset the stomach which can inhibit

• Larger meals high in fat and low in
• Concession candy
• High fat foods
• Soda pop
• Fried food
• Energy drinks