Proper fuel and hydration before, during, and after exercise is key to getting the most out of your training and optimize performance. Carbohydrates, proteins and fats are the nutrients that provide the body with energy. The human body contains 60% water and a water loss as little as 2 - 3% of a person’s body weight can decrease athletic performance. A balanced eating plan that supplies the right amount of fuel and fluid is important for sports performance. Summary of nutrition and hydration recommendations and examples can be found in the table at the end of this article. How Should I Fuel and Hydrate BEFORE Exercise?
3-4 hours before exercise:
Fuel:
Have a balanced meal that is high in carbohydrate, some protein, and low fat Carbohydrates are the preferred source of energy for the working muscles during exercise. Good sources of carbohydrates include whole grains (whole grain bread, whole wheat pasta, oatmeal, and brown rice), starchy vegetables (sweet potato, potato, corn, carrots) and fruits (banana, apple, strawberries) Proteins such as chicken, fish, milk, nuts/nut butter, and eggs can help you from feeling hungry during exercise The meal should be low in fat and fiber to decrease chance of an upset stomach
Hydrate:
Carry a water bottle and take sips frequently Hydrate with water, milk, and 100% fruit juice
30-60 minutes before exercise:
Fuel:
Have a carbohydrate rich snack for an extra boost of energy
Hydrate:
Make sure your body is well hydrated before exercise Aim to drink 8-20 oz. of fluid
How Should I Fuel and Hydrate DURING Exercise?
For exercise lasting less than 60 minutes:
Fuel:
Eating may not be necessary for short practice or competition period
Hydrate:
Water is the fluid of choice during most physical activity
For exercise lasting more than 60 minutes:
Fuel:
Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period
Hydrate:
Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels Try drinking 4-6 oz. of fluid every 15 minutes
When participating in tournaments, multiple events, or all day sporting event:
Fuel:
Plan ahead and pack easy to-go meals and/or snacks Avoid eating new foods on competition day to avoid risk of upset stomach
Hydrate:
Take advantage of breaks and rehydrate with fluids
How Should I Fuel and Hydrate AFTER Exercise?
Within 15-60 minutes after exercise:
Fuel:
Fuel the body with carbohydrate and protein to maximize recovery Replenish the carbohydrate stores following exercise so the body is ready for your next workout Protein helps with the repair and recovery of the muscles
Hydrate:
Replenish fluid lost during exercise to help the body return to optimal body temperature Rehydrate with 16-24 oz. of water for every pound of water lost through sweat
2-3 hours after exercise:
Fuel:
Eat a well-balanced meal with carbohydrate, protein, and fats
Hydrate:
Continue to rehydrate with fluids You can also hydrate your body by eating water-rich fruits and vegetables
Remember, you cannot out-train poor nutrition and hydration. Food is fuel and your body needs good nutrition to train and perform at your best! Summary on Nutrition and Hydration Recommendations Before, During and After Exercise
Before
During
After
When
3-4 hours before
30-60 minutes before
Exercise lasting < 60 minutes
Exercise lasting > 60 minutes
Within 15-60 minutes after
2-3 hours after
Nutrition Recommendations
Meal: High carbohydrate, moderate protein, low fat and fiber
Snack: Carbohydrate
Snack: Carbohydrates
Snack: Carbohydrate + protein
Balanced meal: Carbohydrate, protein, and fats
Hydration Recommendations
Drink 8-20 oz. of fluid one hour before exercise
None or water
4-6 oz. of fluid every 15 minutes
Rehydrate with 16-24 oz. of fluid for every pound of water lost through sweat
Examples
Lunch meat and cheese sandwich Grilled chicken, rice, vegetables Spaghetti and meatballs
Peanut butter jelly sandwich Pretzels and peanut butter Trail mix and banana
Sports drink 100% fruit juice Orange Banana Granola bar Pretzels
Chocolate milk Cheese and crackers Protein bar Smoothie Yogurt and granola
Hamburger and grilled vegetables Salmon, mixed vegetables, and rice Pizza and salad Lasagna
Sign Up For The Sports Medicine E-newsletter Today
Inside each e-newsletter, you’ll find seasonal sports health tips, injury prevention resources, videos, recipes and more!
Proper fuel and hydration before, during, and after exercise is key to getting the most out of your training and optimize performance.
Carbohydrates, proteins and fats are the nutrients that provide the body with energy. The human body contains 60% water and a water loss as little as 2 - 3% of a person’s body weight can decrease athletic performance. A balanced eating plan that supplies the right amount of fuel and fluid is important for sports performance.
Summary of nutrition and hydration recommendations and examples can be found in the table at the end of this article.
How Should I Fuel and Hydrate BEFORE Exercise?
- 3-4 hours before exercise:
- Fuel:
- Have a balanced meal that is high in carbohydrate, some protein, and low fat
- Carbohydrates are the preferred source of energy for the working muscles during exercise. Good sources of carbohydrates include whole grains (whole grain bread, whole wheat pasta, oatmeal, and brown rice), starchy vegetables (sweet potato, potato, corn, carrots) and fruits (banana, apple, strawberries)
- Proteins such as chicken, fish, milk, nuts/nut butter, and eggs can help you from feeling hungry during exercise
- The meal should be low in fat and fiber to decrease chance of an upset stomach
- Hydrate:
- Carry a water bottle and take sips frequently
- Hydrate with water, milk, and 100% fruit juice
- 30-60 minutes before exercise:
- Fuel:
- Have a carbohydrate rich snack for an extra boost of energy
- Hydrate:
- Make sure your body is well hydrated before exercise
- Aim to drink 8-20 oz. of fluid
How Should I Fuel and Hydrate DURING Exercise?
For exercise lasting less than 60 minutes:
Fuel:
Eating may not be necessary for short practice or competition period
Hydrate:
Water is the fluid of choice during most physical activity
For exercise lasting more than 60 minutes:
Fuel:
Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period
Hydrate:
Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels
Try drinking 4-6 oz. of fluid every 15 minutes
When participating in tournaments, multiple events, or all day sporting event:
Fuel:
Plan ahead and pack easy to-go meals and/or snacks
Avoid eating new foods on competition day to avoid risk of upset stomach
Hydrate:
Take advantage of breaks and rehydrate with fluids
How Should I Fuel and Hydrate AFTER Exercise?
- Within 15-60 minutes after exercise:
- Fuel:
- Fuel the body with carbohydrate and protein to maximize recovery
- Replenish the carbohydrate stores following exercise so the body is ready for your next workout
- Protein helps with the repair and recovery of the muscles
- Hydrate:
- Replenish fluid lost during exercise to help the body return to optimal body temperature
- Rehydrate with 16-24 oz. of water for every pound of water lost through sweat
- 2-3 hours after exercise:
- Fuel:
- Eat a well-balanced meal with carbohydrate, protein, and fats
- Hydrate:
- Continue to rehydrate with fluids
- You can also hydrate your body by eating water-rich fruits and vegetables
Remember, you cannot out-train poor nutrition and hydration. Food is fuel and your body needs good nutrition to train and perform at your best!
Fuel:
Have a balanced meal that is high in carbohydrate, some protein, and low fat
Carbohydrates are the preferred source of energy for the working muscles during exercise. Good sources of carbohydrates include whole grains (whole grain bread, whole wheat pasta, oatmeal, and brown rice), starchy vegetables (sweet potato, potato, corn, carrots) and fruits (banana, apple, strawberries)
Proteins such as chicken, fish, milk, nuts/nut butter, and eggs can help you from feeling hungry during exercise
The meal should be low in fat and fiber to decrease chance of an upset stomach
Hydrate:
Carry a water bottle and take sips frequently
Hydrate with water, milk, and 100% fruit juice
Have a balanced meal that is high in carbohydrate, some protein, and low fat
Carbohydrates are the preferred source of energy for the working muscles during exercise. Good sources of carbohydrates include whole grains (whole grain bread, whole wheat pasta, oatmeal, and brown rice), starchy vegetables (sweet potato, potato, corn, carrots) and fruits (banana, apple, strawberries)
Proteins such as chicken, fish, milk, nuts/nut butter, and eggs can help you from feeling hungry during exercise
The meal should be low in fat and fiber to decrease chance of an upset stomach
Carry a water bottle and take sips frequently
Hydrate with water, milk, and 100% fruit juice
Fuel:
Have a carbohydrate rich snack for an extra boost of energy
Hydrate:
Make sure your body is well hydrated before exercise
Aim to drink 8-20 oz. of fluid
Have a carbohydrate rich snack for an extra boost of energy
Make sure your body is well hydrated before exercise
Aim to drink 8-20 oz. of fluid
Fuel:
Eating may not be necessary for short practice or competition period
Hydrate:
Water is the fluid of choice during most physical activity
Eating may not be necessary for short practice or competition period
Water is the fluid of choice during most physical activity
Fuel:
Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period
Hydrate:
Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels
Try drinking 4-6 oz. of fluid every 15 minutes
Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period
Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels
Try drinking 4-6 oz. of fluid every 15 minutes
Fuel:
Plan ahead and pack easy to-go meals and/or snacks
Avoid eating new foods on competition day to avoid risk of upset stomach
Hydrate:
Take advantage of breaks and rehydrate with fluids
Plan ahead and pack easy to-go meals and/or snacks
Avoid eating new foods on competition day to avoid risk of upset stomach
Take advantage of breaks and rehydrate with fluids
Fuel:
Fuel the body with carbohydrate and protein to maximize recovery
Replenish the carbohydrate stores following exercise so the body is ready for your next workout
Protein helps with the repair and recovery of the muscles
Hydrate:
Replenish fluid lost during exercise to help the body return to optimal body temperature
Rehydrate with 16-24 oz. of water for every pound of water lost through sweat
Fuel the body with carbohydrate and protein to maximize recovery
Replenish the carbohydrate stores following exercise so the body is ready for your next workout
Protein helps with the repair and recovery of the muscles
Replenish fluid lost during exercise to help the body return to optimal body temperature
Rehydrate with 16-24 oz. of water for every pound of water lost through sweat
Fuel:
Eat a well-balanced meal with carbohydrate, protein, and fats
Hydrate:
Continue to rehydrate with fluids
You can also hydrate your body by eating water-rich fruits and vegetables
Eat a well-balanced meal with carbohydrate, protein, and fats
Continue to rehydrate with fluids
You can also hydrate your body by eating water-rich fruits and vegetables
Summary on Nutrition and Hydration Recommendations Before, During and After Exercise
Before
During
After
When
3-4 hours before
30-60 minutes before
Exercise lasting < 60 minutes
Exercise lasting > 60 minutes
Within 15-60 minutes after
2-3 hours after
Nutrition Recommendations
Meal: High carbohydrate, moderate protein, low fat and fiber
Snack: Carbohydrate
Snack: Carbohydrates
Snack: Carbohydrate + protein
Balanced meal: Carbohydrate, protein, and fats
Hydration Recommendations
Drink 8-20 oz. of fluid one hour before exercise
None or water
4-6 oz. of fluid every 15 minutes
Rehydrate with 16-24 oz. of fluid for every pound of water lost through sweat
Examples
Lunch meat and cheese sandwich Grilled chicken, rice, vegetables Spaghetti and meatballs
Peanut butter jelly sandwich Pretzels and peanut butter Trail mix and banana
Sports drink 100% fruit juice Orange Banana Granola bar Pretzels
Chocolate milk Cheese and crackers Protein bar Smoothie Yogurt and granola
Hamburger and grilled vegetables Salmon, mixed vegetables, and rice Pizza and salad Lasagna
Before
During
After
When
3-4 hours before
30-60 minutes before
Exercise lasting < 60 minutes
Exercise lasting > 60 minutes
Within 15-60 minutes after
2-3 hours after
Nutrition Recommendations
Meal: High carbohydrate, moderate protein, low fat and fiber
Snack: Carbohydrate
Snack: Carbohydrates
Snack: Carbohydrate + protein
Balanced meal: Carbohydrate, protein, and fats
Hydration Recommendations
Drink 8-20 oz. of fluid one hour before exercise
None or water
4-6 oz. of fluid every 15 minutes
Rehydrate with 16-24 oz. of fluid for every pound of water lost through sweat
Examples
Lunch meat and cheese sandwich Grilled chicken, rice, vegetables Spaghetti and meatballs
Peanut butter jelly sandwich Pretzels and peanut butter Trail mix and banana
Sports drink 100% fruit juice Orange Banana Granola bar Pretzels
Chocolate milk Cheese and crackers Protein bar Smoothie Yogurt and granola
Hamburger and grilled vegetables Salmon, mixed vegetables, and rice Pizza and salad Lasagna
Before
During
After
When
3-4 hours before
30-60 minutes before
Exercise lasting < 60 minutes
Exercise lasting > 60 minutes
Within 15-60 minutes after
2-3 hours after
Nutrition Recommendations
Meal: High carbohydrate, moderate protein, low fat and fiber
Snack: Carbohydrate
Snack: Carbohydrates
Snack: Carbohydrate + protein
Balanced meal: Carbohydrate, protein, and fats
Hydration Recommendations
Drink 8-20 oz. of fluid one hour before exercise
None or water
4-6 oz. of fluid every 15 minutes
Rehydrate with 16-24 oz. of fluid for every pound of water lost through sweat
Examples
Lunch meat and cheese sandwich Grilled chicken, rice, vegetables Spaghetti and meatballs
Peanut butter jelly sandwich Pretzels and peanut butter Trail mix and banana
Sports drink 100% fruit juice Orange Banana Granola bar Pretzels
Chocolate milk Cheese and crackers Protein bar Smoothie Yogurt and granola
Hamburger and grilled vegetables Salmon, mixed vegetables, and rice Pizza and salad Lasagna
Before
During
After
When
3-4 hours before
30-60 minutes before
Exercise lasting < 60 minutes
Exercise lasting > 60 minutes
Within 15-60 minutes after
2-3 hours after
Nutrition Recommendations
Meal:
High carbohydrate, moderate protein, low fat and fiber
Snack: Carbohydrate
Snack: Carbohydrates
Snack: Carbohydrate + protein
Balanced meal:
Carbohydrate, protein, and fats
Hydration Recommendations
Drink 8-20 oz. of fluid one hour before exercise
None or water
4-6 oz. of fluid every 15 minutes
Rehydrate with 16-24 oz. of fluid for every pound of water lost through sweat
Examples
Lunch meat and cheese sandwich
Grilled chicken, rice, vegetables
Spaghetti and meatballs
Peanut butter jelly sandwich
Pretzels and peanut butter
Trail mix and banana
Sports drink
100% fruit juice
Orange
Banana
Granola bar
Pretzels
Chocolate milk
Cheese and crackers
Protein bar
Smoothie
Yogurt and granola
Hamburger and grilled vegetables
Salmon, mixed vegetables, and rice
Pizza and salad
Lasagna
Sign Up For The Sports Medicine E-newsletter Today
Inside each e-newsletter, you’ll find seasonal sports health tips, injury prevention resources, videos, recipes and more!
