Training 101: Pre & Post Workout Meals

Training for any sport is difficult. It is very important that you prepare your body before and after so that you can get the most out of your workouts! Eating the right foods before and after workouts help you:

• Optimize performance
• Enhance muscle growth
• Enhance recovery

Before a Workout

It is important to eat the right foods before working out so that you will have enough energy while you are training.
A meal containing complex carbohydrates is exactly what you need for your workout because they release energy at a steady rate. Try:

• Bananas
• Sweet Potatoes
• Wholegrain Cereals
• Granola Bar

Try these Combos BEFORE your next workout:

•Banana and a glass of milk (Chocolate is fine)

•Apple with a handful of nuts

•Nonfat plain yogurt with berries

Many athletes complain of feeling “full”, to avoid this feeling don’t eat heavy grains such as pasta.

After a Workout

Your post-workout meal should be eaten within an hour of ending your workout to replenish your glycogen and potassium stores and feed your body the protein it needs to repair muscle tissue. You want to choose lean proteins & carbohydrates that your body can break down quickly so that the nutrients are delivered fast to where they need to go. Try:

• Chicken
• Fish
• Eggs
• Bananas
• Potatoes

Try these combos AFTER your next workout:

•Grilled chicken breast with sweet potato

•Egg whites with tomato and steamed spinach

• Protein shake with fresh fruit
  

Don’t forget to rehydrate! An important part of your pre- and post-workout meals is WATER. Drink Up!!

*Weekly Challenge: I challenge you to eat something from the recommended list (above) before & after each of your workouts. Do you notice a difference?

Food Labels: What Do They Really Mean?

Understanding food labels is an important first step in making healthy food choices. The food labels provide information that allows you to make informed choices about the foods you eat and how those foods may affect your athletic performance.

DON’T FORGET! If you are reading a lot of labels, you may not be eating much of the right food. Last time I checked, there was no ingredient label on an apple or a carrot stick. Remember that most of the food you should be eating should follow the "If you can't hunt it, pick it, or dig it up . . ." rule.

Food Labeling: Let’s Break It Down!

1) The Serving Size

The first place to start when you look at the food label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in standard units (e.g. cups or pieces) followed by the metric amount (e.g. the number of grams). Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? If you eat a larger serving size all of the food values will increase.

2) Calories (and Calories from Fat)

Calories provide a measure of how much energy you get from a serving of food. Many Athletes consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain).

Extra Info: General Guide to Calories (Based on 2,000 calorie diet)

• 40 Calories is low
• 100 Calories is moderate
• 400 Calories or more is high

3&4) The Nutrients

Look at the top of the nutrient section in the sample label. It shows you some key nutrients that impact on your health and separates them into two main groups:

Limit These Nutrients

The nutrients listed first are the ones most people normally get enough of, or even too much. They are identified in yellow as Limit these Nutrients. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may have a negative affect on your athletic performance.

Get Enough of These

Most people don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. They are identified in blue as Get Enough of these Nutrients. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and improve your overall performance.

Remember: You can use the Nutrition Facts label not only to help limit those nutrients you want to cut back on but also to increase those nutrients you need to consume in greater amounts.

5) Understanding the Footnote on the Bottom of the Nutrition Facts Label

Note the * used after the heading "%Daily Value" on the Nutrition Facts label. It refers to the footnote in the lower part of the nutrition label, which tells you "%DVs are based on a 2,000 calorie diet".

6) The Percent Daily Value (%DV)

The % Daily Values (%DVs) is based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet-not 2,500 calories. The %DV helps you determine if a serving of food is high or low in a nutrient.

Weekly Challenge: I challenge you to take the time to read at least 5 food labels this week!