Fueling for training: what to eat before, during, and after you exercise

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Author: Nancy Clark
Date: Summer 2011
From: Palaestra(Vol. 25, Issue 3)
Publisher: Sagamore Publishing
Document Type: Report
Length: 1,163 words

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Athletes of all sports and abilities commonly ask me what they should eat before, during, and after a competitive event:

When should I eat the pregame meal: 2, 3, or 4 hours beforehand?

How many gels should I take during a marathon?

What's best to eat for recovery after a basketball game?

The same athletes who worry about event-day fueling often neglect their day-to-day training diet. Hence, the real question should be: "What should I eat before, during, and after I train?" After all, you can only compete at your best if you can train at your best.

The goal of this article is to remind you to train your intestinal tract, as well as your heart, lungs, and muscles. To get the most out of each workout, you need to practice your fueling, as well as your sports skills. Then, come day of the competition, you know exactly what, when, and how much to eat so you can compete with optimal energy and without fear of cramping or intestinal distress. Here are some sports nutrition tips to help you perform faster, stronger, and longer.

When and what should I eat before I exercise?

Each person has a different tolerance with pre-exercise food. I often talk with athletes who report they do not eat before they exercise, because they are afraid the food might cause intestinal problems. Then, they needlessly suffer through major energy problems during their workouts. That is why they need to practice not only what they eat, but also when and how much to eat before they exercise. From Day 1, I recommend you start training your intestinal tract by nibbling on a pretzel, a cracker, or other fuel that will enhance stamina, endurance, and enjoyment of...

Source Citation

Source Citation
Clark, Nancy. "Fueling for training: what to eat before, during, and after you exercise." Palaestra, vol. 25, no. 3, 2011, p. 41+. Accessed 14 May 2021.
  

Gale Document Number: GALE|A260943524