Foods to Have:
Bananas 1 large
Cherries (raw) 1 cup
Cherries (dried) ½ cup
Chocolate milk 1 cup
Kefir 1 cup
Oatmeal (cooked) 1 cup
Peanut butter 1 tablespoon
Raisins ½ cup
Also consider: Preworkout: Grains such as bread, bagels, pancakes, waffles, and pretzels; berries; dark chocolate; watermelon; and sports drinks. Postworkout: Carbohydrate replacement drinks, low-fat dairy, fatty fish, lean poultry and lean meat, eggs, whey, soy, fruits and vegetables, whole grains, vegetable juice, and beer!
Best food groups: Whole grains, fruit, vegetables, lean proteins, low-fat dairy
Why is it important to fuel before, during, and after exercise?
Eating a proper diet at the appropriate time is not just for serious athletes. Whoever exercises or trains in any capacity should fuel their body optimally to perform their best.
Pre-event: Many nutrition experts agree that the lines between pre- and postevent workout foods are a bit blurred, but feel that a balance of carbohydrate, protein, and fat is important for muscle development, repair, and recovery. Carbohydrate is the preferred source of fuel for active muscles but it's not a bad idea to add a bit of healthy fat and protein before the event, to have it on board to begin the repair process and to prevent hunger and keep your mind on training or the race. Low-fiber foods are recommended pre-event because they can cause less bloating during physical activity—the time to fiber up is after, not before exercise! Avoid the following prior to exercising: large doses of caffeine; carbonated beverages; high-fiber cereals; beans; gassy vegetables such as cabbage, broccoli, onions, and garlic; fried foods; and large quantities of dried fruit and juices.
Event: During exercise, the preferred source of fuel by muscles is carbohydrate, in the form of glucose. It is important to supply your body with glucose via sports drinks, bars, gels, and such if you will be exercising intensely for longer than thirty minutes; otherwise, don't worry too much about using them. The amount of carbohydrate you need varies, depending on your weight and type of training you do. It's best to consult with a sports nutrition specialist for specific recommendations. Visit www.eatright.org to find board-certified sports dietitian (CSSD) in your area.
Postevent: Athletes, and others serious about health and training performance goals, want to ensure their recovery is optimized, via superior nutrition strategies. Exercise depletes energy stores in the muscle after a hard workout, so it is important to know which foods enhance recovery, including restoring glycogen levels in the muscle. Muscle glycogen (the storage form of glucose) is the main fuel used during intense exercise and is also important during endurance exercise. A mix of carbohydrate and protein is particularly important for muscle repair. Protein prior to an event probably doesn't matter unless the person is going to be doing a long event or training. Including protein afterward is essential. Recovery choices should include lots of fluids and nutrient and antioxidant-rich foods so as to enhance repair and diminish inflammation. You can also get a postevent snack that is salty, to help meet needs related to sodium replacement. Besides, many endurance athletes get tired of sweets after a long event.
Did you know?
A review of research regarding nutritional strategies to optimize postexercise recovery found that the best timing for postworkout fuel is within one to two hours following a workout, ideally consuming that fuel within thirty minutes.
Did you know?
In 1882, a sweet cracker made from graham flour (unsifted whole wheat flour) was named after Reverend Sylvester Graham, who promoted the use of whole grains. Graham crackers are a whole-grain, crunchy, and slightly sweet snack that goes really well with peanut butter for a change of pace from yet another granola bar. Try making mini PBJs with graham crackers and 100 percent fruit jam. Pop in one or two, ideally one to two hours before a workout.
Bananas
"Bananas are an all-natural, prewrapped energizer that's filled with potassium and carbs to give muscles what they need.
Of all fruits, bananas seem to be the most popular among Americans—an average of 33 pounds per person are eaten each year!
Cherries
The anthocyanins in cherries are known to decrease muscle soreness and also support heart health. Montmorency cherry juice and tart red cherry juice have been shown to reduce muscle damage and soreness caused by intense strength workouts and running.
Chocolate Milk
Low-fat or fat-free chocolate milk is an effective, low-cost recovery beverage. Milk has a unique nutrient package, supplying nine essential nutrients and costing only about a quarter per serving. Chocolate milk has been found to have an ideal ratio of carbohydrate to protein for optimal postwork-out recovery. A 2006 study found that it is also an excellent fuel between two exercise sessions. A 2009 study confirmed these results and showed chocolate milk is indeed an optimal beverage for endurance athletes.
In 2011, Americans drank more than 3,522 million pounds of low-fat, flavored milk.
Kefir
Kefir is packed with nutrients , is so portable, and doesn't require a spoon to eat, either! Low in fat and just the right amount of carbohydrates, kefir, consumed with fruit, is a perfect snack after a tough workout to replenish energy stores and encourage muscle growth and repair. The rigors and physical stress of training and competing in events can take its toll on the immune system of endurance athletes. Cultured dairy products, such as kefir, provide friendly bacteria that assist with boosting immune cells and benefit the digestive and upper respiratory tract and skin health, too. A Japanese animal study found that fermented milk reduced muscle damage after prolonged exercise, which the authors attributed to the increased antioxidant capacity of the muscles.
Oatmeal
It is a more slowly digested carb for sustained energy. In fact, a small study conducted at the Noll Physiological Research Center at Penn State compared a sweetened rolled-oat cereal with a sweetened oat flour cereal for its effect on endurance in athletes. The same subjects tried both cereals and were exercised to exhaustion. The athletes were able to exercise 16 percent longer when they ate the rolled-oat cereal.
Peanut Butter
Peanut butter has healthy fats that fight inflammation, protein to build and repair muscles, and a vast assortment of vitamins. A spoonful of peanut butter is a popular postworkout eat for a reason. Peanuts are a rich source of the polyphenol resveratrol (especially in the skin), which puts a serious hurt on inflammation. In fact, natural peanut butters contain more resveratrol than blended butters, according to a Spanish study. Experts say postworkout meals should definitely contain some carbohydrate and protein, but fat is important component of them, too, as long as the portion is moderate. Peanut and nut butters provide healthy fats, protein, fiber, many minerals, and convenience. Peanut butter is your ultimate favorite sports food because it is yummy, satiating, comfortable to digest, and a source of protein.
Raisins
A small (hand-size) box of raisins provides 34 g of carbohydrate, plus a broad array of nutrients . Long distance cyclists and runners really enjoy using sports jelly beans and sports gels. But in side-by-side tests, cyclists and runners performed every bit as good training with raisins (which are better for you). Besides, raisins contain resveratrol, an effective anti-inflammatory phytochemical that can aid in repairing cells damaged from intense exercise. Raisins were shown to be a cost-effective fueling strategy over pricey sports gels.