During exercise: About 1/2 to 1 cup every 15 to 20 minutes After exercise: About 2 to 3 cups for every pound you lose during exercise (you can weigh yourself before and after your workout). Recovery eating is important for moving towards your goal or even warding off soreness and inflammation. Check your urine color. If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein. 1. Consuming BCAAs during exercise has been shown to increase the rate of muscle protein synthesis and reduce the extent of muscle damage and soreness post workout. 2. Convenience is the key. As far as drinks go, a ready-to-drink or protein powder mixed with water in a shaker bottle is the way to go. Liquids are often tolerated more easily, plus they help keep your hydration and electrolyte levels in check. The anabolic (or metabolic) window is the famous 30 to 60 minute timespan after a workout during which nutrition can help your body shift from a catabolic to an anabolic state. It can make a big effect in getting a extra couple reps, or increasing the amount of weight during your lifts. For every pound of body weight lost during your exercise, consume 16-24 ounces of fluid. Guidelines for eating/drinking during exercise. What you eat before a workout determines whether or not you will have the energy to achieve your greatest potential during each session. Consume about 3 to 8 ounces of water every 15 minutes of your workout. But if you are going to eat during exercise, your goals will be similar to those for pre-workout nutrition. Consume 30 to 60 grams of carbohydrates per hour of exercise when you are exercising for more than an hour. Chocolate milk, low-fat; Recovery beverage with carbohydrate, protein and electrolytes such as Gatorade 03 shake or electrolyte drink, Endurox R4, Recoverite or Ironman Restore . During-exercise nutrition needs. If your exercise session lasts more than one hour, drink another 12 fluid ounces. In general, water is the best form of hydration before, during, and after exercising. Looking for more post-workout options? One of the best things (that also happens to be quick and easy) that you can eat post-workout is a nutrient-dense protein shake or smoothie. After: Plan to eat within 15-30 minutes after a strength session. You will want a solid mix of fat, protein, and carbs that will help your body to keep working post-class. Above all, you’ll want to maintain hydration, so for most, water is all you need here. What to eat during exercise. Post-exercise: After your workout, eat a snack or meal consisting of both carbohydrates and protein. Some exercise enthusiasts may benefit from a sports drink during a workout. Working out destroys muscle tissue (catabolism), but during recovery, your body rebuilds the damaged tissue. What you eat or drink during exercise is only important under specific circumstances. Your best bet for nutrition during a workout is some type of bar or drink, as opposed to whole food. The biggest need during exercise is to maintain the correct hydration level. Lastly, when your workout is complete, be sure to drink another 8 to 12 ounces of water 10 to 15 minutes later. Enjoy a snack like Greek yogurt, hummus and vegetables or turkey and cheese slices with bread or crackers within 30 minutes of the end of your workout for optimal recovery. Pre-workout nutrition is very underrated. The carbohydrates help replenish the glycogen lost in your muscles during your workout, while protein provides amino acids that facilitate muscle repair and rebuilding. Space the carbohydrates out over that hour to avoid cramping. After a workout, be sure to replenish with a mix of protein and carbs.

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