Eating Before Exercise

As a student-athlete, you have a busy schedule and demanding workouts. In the

midst of this balancing act, fueling enough and getting the proper kind of fuel
can become an afterthought. If this sounds familiar, consider fueling strategies
that optimize your performance and recovery.

1 2 HOURS
BEFORE

CALORIES: 413
PROTEIN: 16g
CARB: 83g
FAT: 4g

1 cup oatmeal
1 tbs honey
1 banana
1 cup skim milk

2 slices whole-wheat bread

1 tbs peanut butter 1 2 HOURS
1 cup soy milk BEFORE
1 tbs jam
1 apple

30 MIN - 1 HR 1 whole-wheat tortilla

BEFORE 1 cup mixed greens
cup black beans
2 tbs salsa CALORIES: 434
cup cheese PROTEIN: 20g
1 medium orange CARB: 55g
FAT: 10g

CALORIES: 532
PROTEIN: 19g Yogurt Parfait
CARB: 85g 15 30 MIN 8 oz. Greek yogurt
FAT: 15g
BEFORE CALORIES:
PROTEIN:
447
28g cup granola
CARB: 38g 1 cup mixed fruit
FAT: 18g oz. almonds

Elsa M. Esparza, Sports Nutrition Intern, Winter 2016

Eating After Exercise

Try these post-

Exercise Eats! 1 cup fruit salad and carrots
2 slices of whole-wheat bread
1 tbs light mayonnaise
2 leaves of lettuce CALORIES: 377
2 slices of tomato PROTEIN: 23g
3 oz. turkey CARB: 50g
FAT: 9g

1 cup brown rice

1 cup vegetables
1 cup tofu
CALORIES: 461
PROTEIN: 28g
CARB: 62g
FAT: 14g

cup shredded chicken

1 cup brown rice
cup beans CALORIES: 588
cup cheese PROTEIN: 41g
2 tbs salsa CARB: 66g
FAT: 17g