When and What to Eat to Fuel for Exercise

By Jackie Maurer

2-4 Hours BEFORE Exercise

• Drink at least 16 ounces of fluid
• Choose familiar foods
• Consume a high carbohydrate, low fat, moderate protein meal
• Consume about 125 - 300 grams of carbohydrate (CHO)
• Ex. 125 g CHO, low fat, moderate protein meal
  Turkey sandwich with 2 slices of bread, 1 slice cheese, 2 slices turkey, 1 tsp. mayonnaise, lettuce and tomato. 1 cup pasta with vegetables and fat free Italian dressing. 1 banana

• Consume about 0.3 - 0.5 grams of carbohydrate per pound of body weight
• Ex. 0.3 g CHO for a 175 pound athlete
  1 large banana, 16 oz sports beverage
  
  
• Choose familiar foods
• Choose foods low in fiber
• Drink 8-16 ounces of fluid about 15 minutes before exercise (finish in time to allow about 10 minutes to use the facility before exercising)

• Drink 4 - 8 oz of fluid every 15 minutes that has:
• 4% - 8% carbohydrate concentration
• 0.5 - 0.7 grams/liter sodium



• Consume 30-60 grams of carbohydrate every hour of continuous (or accumulated) exercise
• These foods all contain between 30-60 grams of carbohydrate:
  16 ounce carbohydrate-electrolyte sports drink
  2 Large bananas
  Most energy bars
  9 graham cracker squares
  
  

• Maximize glycogen replacement by eating within 30 minutes of completing exercise.
• Consume a snack or meal with 0.45 grams carbohydrate per pound of body weight
  
  
• Within 2 hours of completing exercise, eat a high carbohydrate, low fat, moderate protein meal

• Consume a high quality protein like milk, egg, or chicken as part of a carbohydrate-rich snack or meal.