Hello everyone! It is that time of year when we all start our training for State Summer Games! In order to be able to train and compete at our best it is important to fuel our bodies with good food! I’m here to help guide you in the right direction with some examples of what to eat before and after exercise as well as some fueling tips.

Pre (before)-workout:
* The goal of your pre-workout or pre-competition snack/meal is to provide your body quick fuel that will not upset your stomach!
* We want to focus on carbohydrate-rich foods before exercise.
* The closer you are to competition/practice, the smaller your snack should be. Try to have any last snacks at least an hour before exercising.

Examples of healthy pre-workout snacks:
-fruit without tough skin (bananas, berries, etc.)
– a handful of dried fruit (raisins, etc.)
-fruit leather or gummies
-toast with peanut butter
-SMALL fruit smoothie
-applesauce
-cup of yogurt
-sweet potato
-granola bar
-oatmeal

Post (after)-workout:
* It is important to try to eat a snack within 2 hours of exercise to help your body recover from the hard work it just did!
* We want to look at snacks that have a good balance of protein and carbs to help rebuild our muscles and fill our energy tanks up again!

Examples of healthy post-workout snacks:
-peanut butter crackers
– cheese stick with a piece of fruit (apple, pear, etc.)
-protein bar
-banana with peanut butter
-cup of yogurt with berries
-cottage cheese with fruit or veggie sticks
-salad with chicken or quinoa
-protein shake (make one with a frozen banana, spoonful of peanut butter, and a splash of milk! For a sweet treat throw in a few chocolate chips!)

 It is important to make sure you are eating and drinking throughout the day if your practice/competition is later in the day. AND not just days that you exercise, but every day, aim to eat foods from all the food groups, including lots of colorful fruits and vegetables!

Good luck in your training this spring!
In health, Steph