Nutrition: What to Eat Before and After Exercise
Pre-Workout Fuel
Why is it important?
Provides psychological edge
Provides energy to working muscles
Minimizes hunger during practice/games
Timing
Meals 3-4 hours before practice or games
2/3 of the meal should be Carbohydrates - Breads/bagels/pasta/rice/fruit juices/vegetables/low-fat yogurt
1/3 protein - Lean meats (lean beef)/chicken/eggs/soy products/nuts/peanut butter
Snacks 1-2 hours before practice or games
Rely more on liquid calories
Sports drinks
Peanut butter and jelly sandwich
During-Workout Fuel
General Guidelines: 30-60 grams of carbohydrate per hour
2-4 cups of Gatorade or other sports drink—especially important during games
Small granola bar and water
Handful of dried fruit and water
Post-Workout Fuel
Eat within 30 minutes of completing workout
Refueling Snacks
Whole foods (ideal)
o 16oz low-fat chocolate milk
o Peanut butter sandwich on whole grain bread
o Yogurt and a piece of fruit
o Crackers and low-fat cheese sticks
Granola Bars—good if you are travelling long distances and need something quickly on the go
Nutrition at Competitions/Showcases
If >2 hours between competitions, consume carbohydrate + protein
If <2 hours between competitions, consume mostly carbohydrate and a little protein
Source: Boston University Sargent Choice Nutrition Center: Nutrition Advisers for Boston University Men’s Soccer.
