Here’s our guide to eating and drinking around your exercise or sport activity
Before Sport
Examples of pre-sport meals: 2 – 4 hours before exercise:
- Jacket potato with cheese, tuna, baked beans plus salad
- Pasta with tomato-based sauce or pesto, a little cheese and some vegetables
- Rice, pasta or noodles with chicken, fish or beans and vegetables
- A bowl of wholegrain cereal with milk and banana
- Lentil, vegetable or chicken soup with wholemeal bread
- Wholemeal sandwich/roll/wrap filled with tuna/cheese/chicken/peanut butter and salad (Bean 2012)
Snacks such as fresh or dried fruit, crackers are good if extra ‘between meals’ is needed within one hour of exercise.
After sport:
Poor food intake after exercise can result in reduced performance in future.
A carbohydrate and nutritionally packed meal should be eaten, with protein within 30 minutes.
Here are a few examples:
- Chocolate milk – Scientist have found that
this is a great post-exercise drink due to its
combination of carbohydrates, protein, fluids and potassium - Whole-grain crackers and cheese
- Yoghurt with fruit slices for dipping
- String cheese and a piece of fruit
- Milk and frozen fruit smoothie
- Pitta bread slices dipped in hummus
- Granola bar dipped in yoghurt
Source > Why not take a look at Meals Matter
Hydration tips:
How much water should I drink?
- Before activity: 400-600ml.
- During activity: 150-350ml every 15-20minutes.
- After activity: little and often
So… .there’s lots more information in The Food Crew club – you could even add your ideas, recipes, cooking suggestions. Try Facebook too!
