How we eat for exercise

  • What we eat prior and post exercise can enhance the work we did during the workout.
  • The old idea of carb loading the night before the big race has definitely gone through some changes.  Newer schools of thought are to eat big meals a couple days before a race and then taper to a normal meal the night before the race.
  • Always fuel properly in the morning before a race.
  • Fat loading with healthy fats in the 10 days prior to a race can help increase muscle fat burning capabilities on race day.
    • Switch from fat-loading to carb loading 3 days before your big race. Aim to get 70% of your total calories from carbs during this period.

Health Fats:

  • Avocados
  • Walnuts or almonds
  • Olive oil and canola oil
  • Salmon
  • Flaxseeds
  • Coconut
  • Dark chocolate

Good Carbs for athletes:

  • Sweet potatoes
  • Oats
  • Wild rice
  • Banana
  • Chick peas
  • Berries
  • Low fat yogurt
  • Whole grains (cereal, pasta, bread, etc.) make sure it’s a whole grain 100% of the grain.

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