Eating to Win

by JCC Association and Club One

We’ve all been through those workouts, competitions or games when our performance is off, those times when your head may be saying “yes” but your body is telling you “no” with a capital N.

In many of these cases, you’ve likely not prepared your body well enough for what you are asking it to do.

Preparing your body with the proper nutrients at the right times will improve both your performance and your recovery. Here are some keys to fueling your body the right way and for the best results.

BEFORE THE WORKOUT

Warm It Up

Several hours before your workout, eat easily digestible foods, preferably whole grain breads, fruits, vegetables and protein (e.g., large green salad with a lean meat such as chicken or a plant-based protein such as tofu, whole grain crackers).

The combination of complex carbohydrates and protein will keep energy levels stable and your stomach satiated during your workout.

Keep It Going

Keep fluids in balance and avoid dehydration from water lost through breath and sweat by drinking water throughout your workout. Every person’s hydration needs differ, but here are general guidelines:

·       Drink 17-20 ounces of water 2-3 hours before physical activity.

·       Drink 8 oz. of water 30 minutes before working out.

·       Drink 8 oz. of water every 10-20 minutes during workout to rehydrate.

Commercial sports drinks can help when you’re exercising at a high intensity for more than 60 minutes.

AFTER THE WORKOUT

Immediately (within 30 minutes) fueling after your workout replaces lost fluids, essential for your body’s balance, and doubles the effectiveness of tissue repair. Combine 4g protein with 1g carbohydrates (e.g., as found in 1% chocolate milk) for an optimal refuel.

Remember, caring for your body before and after exercise is just as important as the exercise itself!