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Dr. Joe’s Tips - Nutrition for Athletic Performance

Dec 01, 2011

PRE-Workout or Competition

  •  A meal or snack should be consumed 2-4 hours before intense exercise, and contain:
    •  Sufficient fluid to maintain hydration, while continuing to hydrate throughout.
    •  Relatively low in fat and fiber to facilitate gastric emptying and minimize gastrointestinal distress during exercise.
    •  Relatively high in carbohydrate to maximize maintenance of blood glucose.
    •  Moderate in protein.
    •  Composed of familiar foods that are well tolerated by the athlete.


DURING-Workout or Competition

  • During exercise, primary goals for nutrient consumption are to replace fluid losses and provide carbohydrates for maintenance of blood glucose levels, which are especially important for endurance events lasting longer than an hour.
    • Dehydration (water deficit causing loss of 2-3% body mass) significantly decreases athletic performance.
    • Ingestion of carbohydrates (approximately 30-60g/hr) for endurance exercise.


POST-Workout or Competition

  • After exercise, dietary goals are to provide adequate fluids, electrolytes, energy, and carbohydrates to replace muscle glycogen and ensure rapid recovery.
    • A carbohydrate intake of approximately 1.0-1.5 g/kg of body weight (0.5-0.7 g/lb) during the first 30 minutes and again every 2hrs for 4-6hrs will be adequate to replace glycogen stores. 
    • Protein consumed after exercise will provide amino acids for building and repair of muscle tissue.
    • ie. Chocolate Milk, is a combo of Carbs & Protein following intense exercise.


Note: Concepts adapted from peer-reviewed scientific research; “Nutrition and Athletic Performance” published by the American College of Sports Medicine, in a joint position statement along with Dieticians of Canada and American Dietetic Association.


“Training is Athletic, Not Cosmetic”


Dr. Joe Foglia  B.HK, D.C., C.S.C.S., ART®
Island Optimal Health & Performance
103-1808 Bowen Road
Nanaimo, BC   V9S 5W4


Please add a comment

Posted by Buck on
Okay I'm cionvnced. Let's put it to action.
Posted by Hannah on
That really cpartues the spirit of it. Thanks for posting.
Posted by ROD on
Why is everyone pushing chocalate milk with app. 25g of sugar and 3.5% fat over white milk with ap. 8g. sugar and 1 or 2% fat?
My recommended post workout recovery snack is a banana & 250ml. 1% white milk
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