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Sports Nutrition

Here you'll find facts, recipes, and product information to help maximize your exercises.

Commonly Asked Questions

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What types of foods should be eaten after exercising to maximize energy?
Because you have likely been sweating, after a hard workout, the main priority is to re-hydrate with water or a sports drink. Aim to consume at least 2 cups of water. When you exercise, your body's carbohydrate stores decrease. This makes carbohydrate foods a logical post-exercise snack. However, research has shown that a 3 to 1 ratio of carbohydrate to protein promotes the best muscle recovery after a hard workout. Some good examples would be an energy bar containing protein and carbohydrate; a peanut butter and jam sandwich; a shake containing fruit, juice and protein; fruit and yogurt or even a handful of vegetables and nuts.
What should I eat or drink when I exercise?
Generally, in any exercise session lasting under 90 minutes, hydration is the main concern. Plan to drink water (roughly ¼ cup) every 15-20 minutes. After about 90 minutes your body's stores of carbohydrate can become low. It is therefore recommended to consume in the range of 25-50 grams of carbohydrate every 30 minutes that you will continue to exercise beyond the first 90 minutes. You can use sport drinks, energy gels, energy bars, or just regular food. The key is to try these options when you’re training and find what works best for your body.
How much time should I leave between eating and exercising?
For a snack, allow about 30 minutes. For a light meal, 1 to 2 hours. For a large meal, allow up to 3 hours for the food to turn into energy and be ready for your workout
What should I eat the night before a race or big event
Keep yourself well hydrated by drinking lots of water the night before. Eat a smart dinner the night before - lots of vegetables, grains and some lean protein. For example: - Vegetable-tofu stirfry over brown rice - Vegetable-laden sauce with 3-4 oz chicken over pasta - Fish, vegetables and rice
What should I eat the morning of a race or big event?
Aim for a breakfast with mostly carbohydrate but also a bit of protein for staying power. Keep this meal low in fat and moderate in fibre. The more time you have between eating and exercise, the large quantity you can eat. Good meal examples if you have 1 hour or less: a shake made with soft tofu, juice and banana, a fruit and yogurt shake, juice and a banana, an energy bar or cereal with blueberries and milk. If you have 2 hours or more: ½ a bagel with peanut butter and banana, an egg with 2 pieces brown toast and a piece of fruit, a large bowl of oatmeal with nuts and dried fruit or 2 pancakes with fruit and other fixings.
What should I eat every day while I’m training for a race or big event?
Aim to eat will at least 80% of the time (80-20 Rule) and emphasize a variety of different foods. Eat 3 meals/day with the largest portion being vegetables or fruit but also ensure you add some lean protein. A minimum of 3 of the 4 food groups is ideal. This ensures you get adequate protein and enough carbohydrate to fuel your muscles and brain. Keep fat intake low but still emphasize good fats like olive oil, flax, or fish oil and nuts. Eat 2 or 3 healthy snacks each day. Stay well hydrated: Drink water with all meals and snacks, anything sweet or salty and in a 1:1 ratio with caffeine, alcohol or pop. Use a sports drink such asfor exercise lasting more than 1 hour. Consider a basic vitamin supplement. But don't rely on it as your only insurance!
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