Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Food and Nutrition Information Center. In order to simplify the recommendations, a good starting point is to drink eight to 10 fluid ounces of water every 15 minutes during exercise. The .gov means it’s official.Federal government websites always use a .gov or .mil domain. If you work out in the evening, lunch should include easily digestible foods high in complex carbohydrates, such as pasta, breads, fruits, and vegetables. Trail mix is great for aerobic workouts over 60 or 90 minutes. In general, each meal should contain a varied combination of carbohydrates, proteins, and fats. Your post-exercise meal should be consumed within two hours after a long or intense workout in order to replenish glycogen stores. If exercising longer than 90 minutes, a simple plan is to drink eight to 10 ounces of a sports drink (or other easily digested carbohydrate) every 15 to 30 minutes. For a shorter workout, you may not want to eat anything at all but can get a few calories from drinking about eight to 10 ounces of a sports drink. If you exercise first thing in the morning, you'll probably feel best if you eat a light breakfast of fruit, toast, or an egg. Read more. Athletes may also require a diet slightly higher in B vitamins and iron than their not-as-active peers. USDA. As exercise duration increases over two hours, it's recommended to increase carbohydrate intake up to 60 grams per hour, and if the exercise goes more than three hours, to consume 90 grams of carbohydrates each hour. Should You Try a Pre-Workout Snack Before Your Exercise? Information provided on this site is solely for informational purposes only. How to Maximize Muscle With the Right Diet, Good Food Choices to Eat After a Gym Workout. This site is also protected by an SSL (Secure Sockets Layer) certificate that’s been signed by the U.S. government. A balanced diet generally consists of plenty of fruits and vegetables (especially green leafy vegetables), high-quality proteins (such as lean meats, fish, eggs, nuts and seeds, and legumes), adequate fiber, whole grains, and essential fats. And vegetarian athletes have even more reason to pay attention to their diet in order to avoid nutrient deficiencies. Proper hydration during exercise will vary based on your exercise intensity and duration and even the weather. In many cases, elite athletes have unique nutrition requirements that differ from those of non-athletes—they may need to eat and drink the right foods at the right times to ensure athletic success. Medicine & Science in Sports & Exercise: 48(3): 543–568, 2016 [http://journals.lww.com/acsm-msse/Fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.aspx]. Read our, Medically reviewed by Richard Fogoros, MD, Reviewed by Jonathan Valdez, RDN, CDE, CPT, What to Eat Several Hours Before a Workout, 8 Best Post-Exercise Recovery Foods and Drinks for Athletes in 2018, The 8 Best Recovery Foods and Drinks of 2020, According to a Dietitian. For every pound of body weight lost, you'll need to consume about three cups of fluid. Thank you, {{form.email}}, for signing up. Learn about a carb-loading diet and view a sample meal plan. You should also start drinking water to ensure you've consumed about six to 12 ounces in the hour before your workout. Promotion of Healthy Weight-Control Practices in Young Athletes. If you exercise for more than 90 minutes, you will likely need to replenish lost carbohydrates. Protein and fat also have a place in your diet and should be consumed daily. Over the past 30 years, however, the science- and evidence-based understanding of sports nutrition has radically expanded to provide athletes, and those who work with them, important tactics for gaining … See our Privacy Policy for details. Select a small amount of lean meat, such as chicken or fish, and experiment with what works best for you. It is not a substitute for professional medical advice. Study shows increases in strength in those taking 15g collagen, Improved bench press and squat in those taking creatine plus electrolytes, Reduction in joint pain and stiffness and with less heartburn and gas than NSAIDs, Less GI symptoms in runners taking a probiotic, Longer time to exhaustion in those taking the polyphenol antioxidant in pomegranate, Less oxidative stress and inflammation in those taking flavonoid-rich cocoa, Better muscle strength and range of motion in those taking EPA/DHA combination, Study shows preventative effect of EPA and DHA supplementation on muscle damage, Authors encourage the reevaluation of protein recommendations based on high quality science, Doctors said drinking casein protein at night stimulates muscle protein synthesis, Find out what dose of ashwagandha improves upper and lower body strength, Doctors believe antioxidants in lutein help maintain integrity of cellular DNA, Tips on cardio versus weights, protein amount per meal, and plant versus animal protein, The male and female protein groups both had strength gains, but different results in regards to muscle building and fat loss, Find out how much protein you need to preserve muscle while dieting, Find out why whey protein is cleaner than plant protein, boosts glutathione levels, fights aging and is a dieter's friend, Increased oxygen capacity and stimulating growth of neurons with ginkgo, Lower levels of an enzyme associated with muscle damage in people taking BCAAs, Find out the timing and ideal use of leucine to impact protein synthesis*, Find out how this metabolite of leucine helps reduce muscle damage*, Increase total work done by extending muscular endurance*, Find out how much creatine is needed to maintain muscle saturation, Find out if creatine helps with upper limb and strength performance, Find out if these non-stimulant aminos improve cognitive performance in athletes, Wobenzym helps resistance trained men had less pain after exercise, Synergistic effect of natural botanical extracts improve blood vessel elasticity and recovery, Inflammation and oxidation can slow recovery after intense exercise, Improved strength scores in older adults taking L-carnitine, Past studies have shown that you need at least 20g of protein per meal to maximize muscle protein synthesis, but results from this recent study suggest that you need even more right before you go to sleep, Greater endurance and coordination with resveratrol, Find out what the best post-workout protein dose is to maximize muscle protein synthesis, Improve fatigue and alertness with pre-workout ingredients, Find out how many grams of protein you really need; it's not 50 grams a day, Creatine plus high carbohydrate diet enhances performance and metabolic recovery, Both diets lost 13-15 pounds, but one actually gained muscle, Find out which protein works best for recovery, Maximal strength, greater range of motion and less muscle soreness during recovery with omega-3s, Maximal squat increased 14 pounds after 6 days of creatine supplementation, Find out how L-arginine helps cardiovascular health, erectile function, athletic performance and more, Improve the body's response to training with betaine, Citrulline specifically stimulates muscle protein synthesis in the fasted state in healthy people on a low-protein diet, Comprehensive 17-ingredient formula helps amp up workout intensity for the ultimate training effect*, May be a link between higher levels of body fat and lower levels of vitamin D, Markers of muscle damage, inflammation and muscle soreness decreased with whey and HMB, Leucine may be the key amino acid in protein that boosts muscle building, More protein needed for older individuals to stimulate muscle protein synthesis, Whey protein helps preserve muscle while dieting, The amino acid L-leucine stimulates muscle building, Science-based research on the best timing and dosage levels for these popular muscle builders, energy boosters and fat burners, Pack on lean muscle and get pumped for the gym.

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