“Do the 2” Nutrition Tips: Eating for Energy and Endurance¬†

1. Eat three meals per day plus snacks.

  • Optimal meal composition for sports: 55-65% Carbohydrate, 15-20% Protein, 20-25% Fat.
  • Eat a balanced breakfast: your metabolism needs it to get started and you’re less likely to overeat at other meals.
  • Snack healthfully: snacking on nutrient-dense foods such as fruit, yogurt, low-fat cheese and crackers will help curb your appetite and add vitamins and minerals to your diet.

2. When exercising longer than one hour, glycogen must be replaced: 100 to 300 calories of carbohydrate should be consumed after the first 60 minutes of exercise. Good options include:

  • Energy bars
  • Sports drinks or energy gels
  • Bagels
  • Fruit

3. Adequate hydration is vital, especially during and after exercise. We recommend drinking:

  • Your body weight in ounces of fluid per day
  • 17-20 oz. of water 2-3 hours before exercise
  • 8-10 oz. of water 10-20 minutes prior to exercise
  • 4-6 oz. of water every 15 minutes during exercise
  • 2 cups of water per pound of body weight lost after exercise

Drinking water through the day provides a feeling of fullness and helps high-fiber foods to ‘bulk-up’ and move through the digestive system.

Also be aware of the signs and symptoms of dehydration: thirst, headache, fatigue, and irritability.

These tips are courtesy of:
Cathy Hamrick, HS, RD, LD
The Nutrition Edge, LLC
501-E Johnson Ferry Road, Suite 150
Marietta, GA 30068

September 28-29, 2024

Georgia 2-Day Walk for Breast Cancer

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