Texas Rangers Sports Nutrition

Pre, During, Post-Exercise Eating

 

Amy Goodson, MS, RD, CSSD, LD

Team Sports Dietitian

amygoodson@alumni.tcu.edu

 

 

Pre-Workout

• Meal 2-3 hours before workout
• High carbohydrate (50-60% of meal), moderate protein, low fat & fiber
• Examples of pre-workout meals based on workout times…

§  Early morning training: Energy bar and a banana or a baggie of dry cereal, granola, and a few nuts or shake with fruit and low-fat milk

§  Mid-morning training: 1 ½ cups oatmeal w/ 1 spoon peanut butter mixed in, 1 fruit, 12oz low-fat milk mixed with 1 scoop whey powder

§  Afternoon-training: Thick wheat bread sandwich w/3-5oz turkey or ham, cheese, lettuce tomato, mustard,  1 cup cold pasta or fruit, energy bar/trail mix granola bar

• Hydration: 16-20 oz fluid at meal
• Snack approximately 30 minutes before workout
• High carbohydrate, moderate protein, low fat
• Examples: Energy bar, granola bar, fruit, small fruit smoothie
• Hydration: 5-10 oz fluid

 

 

During-Workout

• After working out for 1 hour consistently, you need to start adding carbohydrate and some protein

o    Higher carbohydrate, moderate protein, lower fat

o    Examples: Sports drinks, energy bar, chewy granola bar, fruit & beef jerky, trail mix, peanut butter crackers

• If you are trying to gain weight, work on drinking or eating something during workout like an energy bar, banana, granola bar, shake with carbohydrate and some protein (Muscle Milk Collegiate, Muscle Milk, EAS Myoplex, etc.), can also sip on sports drink consistently throughout workout
• Hydration: 5-10 oz fluid every 20 minutes when exercising consistently and in hot/humid environments

 

 

Post-Workout

• “2 Hour Window of Opportunity” = EAT as soon as you can post-workout!!!
• Try to eat a snack within 30 minutes post workout and then a meal within 2 hours post-workout unless you can eat a meal immediately
• Goal is to eat a 3:1 ratio of carbohydrates to protein (3 grams carbohydrate to every 1 gram protein) in order to replace energy stores lost and muscle tears that happened during your workout
• Immediate post-workout  snack ideas:

o    16-20oz Low-fat chocolate milk                              ○     1-2 cups whole-grain cereal w/milk

o    Clif, sports drink, or Power bar                              ○     1 cup fruit yogurt w/ granola

o    Smoothie: 1-2 cups low-fat milk,                            ○     Trail mix w/ 1 cup cereal, 1 cup granola,

fruit & 1 scoop protein powder                                       small amount of nuts

o    Shake ex. Muscle Milk or EAS shake                    ○     Granola bar and 12oz low-fat milk

 

• Meal 1-2 hours post-workout ideas:
• 2 egg/2egg white omelet with low-fat cheese, veggies if you like, & ½ c chopped lean ham, 2 whole wheat Eggo waffles with low-fat butter and drizzle syrup
• 12” Subway on wheat or honey oat w/veggies, lean meat, & cheese, baked chips & fruit
• 5 oz grilled chicken breast, 2 cups pasta w/ marinara sauce, 1 cup green veggie,  1 wheat roll, 1 piece fruit
• 1 grilled chicken sandwich, 1 bag Baked Lays, energy bar, & fruit
• 1 whole wheat bagel w/ 3oz lean ham and Swiss cheese, 1 cup cold pasta salad, energy bar
• Hydration: 24 oz for every pound lost during workout

 

 

 

 

Performance Grocery Shopping

 

Best Energy Bars

Power Bar Nut Naturals   •   Power Bar Performance   •   Power Bar Triple Threat   •   Power Bar Harvest   •   Cliff Bar   •   Clif MoJo Bar   •   Kashi Go Lean Crunchy   •   Kashi Go Lean Bar   •   Kashi Go Lean Roll Gatorade Bar   •   Myoplex Bar   •

 

Best Granola Bar Choices

Nature Valley Crunchy   •   Nature Valley Trail Mix   •   Kashi TLC Chewy   •   Kashi TLC Crunchy

All Bran Bar   •   Smart Start Bar   •   Kellogg’s Granola Munch’ems   •   Quaker Oatmeal-To-Go Bar

 

Best Cracker & Chip Choices

Wheat Thins Harvest   •   Wheat Thins 5-Grain   •   Wheat Thins Multi-Grain          •   Kashi TLC Crackers

Whole Grain Triscuits   •   Ritz Toasted Chips   •   Multi-Grain Goldfish   •   Baked Lays   •   Sun Chips

 

Low-Calorie Cereals

Multi-Grain Cheerios   •   Yogurt Burst Cheerios   •   Kellogg’s All Bran Yogurt Bites   •   Total Whole Grain Flakes   • 

Post Grape Nut Flakes   •   Post Honey Bunches of Oats   •   Complete Bran Flakes   •   Kashi Heart-to-Heart   •   Fiber One Honey Clusters

Kellogg’s Raisin Bran    •   Quaker Oatmeal    •   Quaker Weight Control Oatmeal  

 

High Calorie Cereals

Raisin Bran Crunch   •   Smart Start   •   Kashi Go Lean Crunch   •   Cracklin’ Oat Bran   •   Nature Valley Cereal   •   Quaker Oatmeal Squares   •   Quaker Mini Wheaties   •   Total Oatmeal Crisp   •   Fiber 1 Honey Clusters   •   Post Grape Nut Trail Mix Crunch   •   Post Grape Nuts   •

Low-fat Granola    •   Quaker Oatmeal Squares     •   Quaker Oatmeal Crunch

 

Best Dairy Choices

Gain Weight … 2% milk   •   2% cheese   •   Yoplait yogurt   •   Yoplait Whips   •   Yoplait Thick & Creamy

Lose weight... Skim milk   •   2% cheese   •   Yoplait Light     •   Dannon Light-n-Fit   •   Activia Light