1. Pre-Workout & Post-Workout Nutrition

2. Benefits of Pre-Workout Meals Enhanced Performance Increased Energy Nutrition is for maintaining Readily available blood sugar for energy Caloric intake should be sufficient to support your exercise intensity Skipping meals before exercise may cause fatigue, dizziness, poor performance, low energy

3. Pre-Workout When should I eat? -consume two hours before to allow digestion time -consume one hour before at LATEST -consuming a large amount of food before working out can impair performance -blood is more concentrated in stomach for digestion rather than in muscles for performance -Drink plenty of fluids and water before, during, and after exercise

4. Pre-Workout What Should I Eat? -Carbohydrates and fats are important sources of energy during exercise -Low-intensity exercise= fat as main source -High-intensity exercise= carbohydrates as main source -Should consist of carbohydratess, a small amount of healthy fat, and some protein -Simple carbohydrates digest more quickly leaving you less full/bloated for exercise

5. Pre-Workout Great Options: -A piece of wheat toast with 1 tbsp. reduced fat peanut butter -Scrambled egg whites and instant oatmeal -Apple and 1 tbsp. reduced fat peanut butter -Banana and 1 tbsp. peanut butter -Half of a bagel with low-fat cream cheese

6. Pre-Workout Balance bar Luna bar Glass of orange juice and low fat yogurt

7. Energy Bar Nutrition Values Chocolate Chip Clif Bar -250 calories http://www.clifbar.com/uploads/product/c_choc_chip.gif Luna Bar -180 calories http://www.clifbar.com/uploads/product/l_nutz_over_choc_1.gif Promax Bar -270 calories http://www.promaxnutrition.net/products/promax-bars/cookies-n- cream/

8. Post-Workout Benefits More efficient recovery from exercise Needed to repair the catabolic (breaking down) processes during exercise Repair damaged tissue and rebuild fuel reserves Protein is essential to provide amino acids to repair damaged tissue

9. Post-Workout Ratio of carbohydrates to protein should be 4:1 Best results if within 30 minutes of exercise No more than two hours after exercise Sports drinks provide electrolyte replacement that is lost through sweat Simple carbohydrates are digested faster, complex carbohydrates will keep you fueled

10. Post-Workout Examples: -A glass of chocolate milk -Gatorade- G2 new low calorie drink -A piece of toast with peanut butter -Small portion of tuna salad with crackers -Peanut butter sandwich -Sandwich with turkey, light mayo, and tomatoes