The athlete’s roadmap for Fueling-Up
“How much and what should I eat before exercise?”
We get this question a lot. It is important to eat right to fuel your body for that upcoming practice or game, but the last thing you want to do is eat too much (yikes — imagine running on a full stomach) or too little (think lack of energy and a hungry stomach).
Here is what we recommend based on how much time you have before activity or between events:
One hour or less before your next activity (practice, game, match, race, etc.), choose carbohydrate-rich foods:
- Sports drinks
- Fruit
- Whole-grain toast or bagel
- Graham crackers
- Granola bar
- Yogurt
- Dry cereal
One to three hours before exercise, try small “meals” that incorporate carbohydrates AND lean proteins:
- Bowl of cereal with low-fat milk
- Fresh berries on top of vanilla- or fruit-flavored yogurt – Plan ahead and make these toasted granola cups to enjoy with your yogurt and fruit.
- Peanut butter and crackers
- String cheese and a banana
- Fruit and yogurt smoothie – Get creative with this Create-a-Smoothie guide.
Three or more hours, a full meal is the way to go. Remember the MyPlate recommendations and aim for four of the Five Food Groups on your plate:
- Pancakes topped with yogurt and berries, scrambled eggs and 100 percent fruit juice
- Breakfast pizza with turkey bacon, vegetables, eggs and low-fat mozzarella
- Turkey and cheese sandwich, baby carrots and low-fat milk
- Peanut butter and banana wrapped in a whole-grain tortilla, and low-fat chocolate milk
- Confetti Quesadillas with Cilantro Yogurt Dip
And while it’s important to eat right before you exercise, eating for peak athletic performance means making wise choices at each of your meals and snacks. That includes breakfast – one of the most skipped meals by high school students.
Read Nutrition Quiz: What kind of breakfast eater are you? to find tips and tricks to fit your “breakfast style.” Looking for healthy snack ideas? See Nine Easy Snack Ideas for Athletes.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
