4. Eat after you exercise
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Good post-workout food choices include:
- Yogurt and fruit
- Peanut butter sandwich
- Low-fat chocolate milk and pretzels
- Pasta with meatballs
- Chicken with brown rice
5. Drink up
Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.
To stay well-hydrated for exercise, the American College of Sports Medicine recommends that you:
- Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
- Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
- Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.
Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.
Let experience be your guide
Keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. For example, you'll need more energy from food to run a marathon than to walk around the block.
When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can tweak your diet for optimal performance.
Feb. 21, 2014
See more In-depth
- Wilmore JH, et al. Physiology of Sport and Exercise. 4th ed. Champaign, Ill.: Human Kinetics; 2008:316.
- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association. 2009;109:509.
- Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 3rd ed. Hoboken, N.J.: John Wiley & Sons; 2006.
- Whitney E, et al. Understanding Nutrition. 12th ed. Belmont, Calif.: Wadsworth Cengage Learning; 2011.
- Clark N. Nancy Clark's Sports Nutrition Guidebook. 5th ed. Champaign, Ill.: Human Kinetics; 2014:1.
- American College of Sports Medicine Position Stand. Exercise and fluid replacement. Medicine & Science in Sports & Exercise. 2007;39:377.