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NUTRITION

Before exercise
Always eat before you exercise. It takes about 4 hours to digest a regular sized meal, so if you will be exercising in an hour or two, keep your meal
small or just eat a snack.
Choose a meal or snack that contains complex carbohydrates, a little protein, and that is low in fat.
Eat familiar foods that you know can tolerate.
Drink 16 ounces of water 2 hours before exercising & another 8 ounces right before you start.
Don't eat foods high in sugar, since this along with exercise can cause a dangerous drop in your blood sugar in some individuals.
Pre-exercise Food Examples: Granola bar & a banana, English muffin or bagel with peanut butter & a piece of fruit, peanut butter & jelly sandwich,
smoothie, nutrition bar, sport drink & a piece of toast or fruit...
During exercise
Drink 6-8 oz water every 15-20 minutes for exercise 60 minutes or less.
Drink 6-8 oz sports drink every 15-20 minutes for exercise 60-90 minutes.
For exercise over 90 minutes, you need additional carbs from gels, bars or other well tolerated foods.
Be careful not to become dehydrated or overydydrated.
After exercise
Eat a snack or meal with carbohydrates & protein within 30 minutes of completion.
Drink 16 ounces of water or sports drink.
Post-exercise Food Examples: trail mix with a nutrition bar, pasta with low fat meat sauce, orange juice with a lean turkey sandwich, cereal with low
fat milk & a banana, low fat cottage cheese with fruit & a bagel, smoothie made with yogurt, protein powder, fruit & a bagel, pancakes, egg whites &
orange juice.
NUTRITION

Before exercise
Always eat before you exercise. It takes about 4 hours to digest a regular sized meal, so if you will
be exercising in an hour or two, keep your meal small or just eat a snack.
Choose a meal or snack that contains complex carbohydrates, a little protein, and that is low in fat.
Eat familiar foods that you know can tolerate.
Drink 16 ounces of water 2 hours before exercising & another 8 ounces right before you start.
Don't eat foods high in sugar, since this along with exercise can cause a dangerous drop in your
blood sugar in some individuals.
Pre-exercise Food Examples: Granola bar & a banana, English muffin or bagel with peanut butter &
a piece of fruit, peanut butter & jelly sandwich, smoothie, nutrition bar, sport drink & a piece of toast
or fruit...
During exercise
Drink 6-8 oz water every 15-20 minutes for exercise 60 minutes or less.
Drink 6-8 oz sports drink every 15-20 minutes for exercise 60-90 minutes.
For exercise over 90 minutes, you need additional carbs from gels, bars or other well tolerated
foods.
Be careful not to become dehydrated or overydydrated.
After exercise
Eat a snack or meal with carbohydrates & protein within 30 minutes of completion.
Drink 16 ounces of water or sports drink.
Post-exercise Food Examples: trail mix with a nutrition bar, pasta with low fat meat sauce, orange
juice with a lean turkey sandwich, cereal with low fat milk & a banana, low fat cottage cheese with
fruit & a bagel, smoothie made with yogurt, protein powder, fruit & a bagel, pancakes, egg whites &
orange juice.
Nutrition