“Do the 2” Nutrition Tips: Eating for Energy and Endurance
1. Eat three meals per day plus snacks.
- Optimal meal composition for sports: 55-65% Carbohydrate, 15-20% Protein, 20-25% Fat.
- Eat a balanced breakfast: your metabolism needs it to get started and you’re less likely to overeat at other meals.
- Snack healthfully: snacking on nutrient-dense foods such as fruit, yogurt, low-fat cheese and crackers will help curb your appetite and add vitamins and minerals to your diet.
2. When exercising longer than one hour, glycogen must be replaced: 100 to 300 calories of carbohydrate should be consumed after the first 60 minutes of exercise. Good options include:
- Energy bars
- Sports drinks or energy gels
3. Adequate hydration is vital, especially during and after exercise. We recommend drinking:
- Your body weight in ounces of fluid per day
- 17-20 oz. of water 2-3 hours before exercise
- 8-10 oz. of water 10-20 minutes prior to exercise
- 4-6 oz. of water every 15 minutes during exercise
- 2 cups of water per pound of body weight lost after exercise
Drinking water through the day provides a feeling of fullness and helps high-fiber foods to ‘bulk-up’ and move through the digestive system.
Also be aware of the signs and symptoms of dehydration: thirst, headache, fatigue, and irritability.
These tips are courtesy of:
Cathy Hamrick, HS, RD, LD
The Nutrition Edge, LLC
501-E Johnson Ferry Road, Suite 150
Marietta, GA 30068