How To Eat for Endurance Exercise

• Published in: Harvard Health Publications. Harvard Commentaries on Health
• Main Author: Parker, Kerri
• Format: Journal Article
• Language: English
• Published: Boston Harvard Health Publications 01.07.2017
• Subjects: Carbohydrates; Endurance; Energy; Fruits; Glucose; Grain; Marathons; Milk; Nutrition; Physical fitness; Proteins

Exercise time What to eat and drink When Examples Less than 75 minutes 100- to 200-calorie snack and glass of water 1-2 hours before workout * Banana with ½ cup nonfat or low-fat yogurt * 1 slice whole grain toast with 1 tablespoon nut butter and a drizzle of honey * 1 cup of whole grain cereal with ½ cup nonfat or 1% milk or soy milk * 1 cup fruit with ½ cup nonfat or low-fat cottage cheese * ½ whole wheat bagel with 1 tablespoon nut butter * 1 small oatmeal cookie with small glass of nonfat or low-fat milk or soy milk * 1/3 cup fruit and trail mix with nuts More than 75 minutes A moderate-sized, low-fat meal A 100- to 200-calorie snack with a glass of water 4-5 hours before workout 1-2 hours before workout Low-fat meal that includes carbohydrate and protein; no fried, greasy or high-fat foods If you exercise early in the morning, you may find it difficult to eat anything substantial before a workout. Carry a bottle with you or stash one along your route. * Pre-packaged sport gel * ½ high-carbohydrate, low-protein, low-fat sport/energy bar, such as PowerBar or Clif Bar * Bite-sized sport/energy bars or gummies, such as Shot Bloks, Gu Chomps or PowerBar Bites * Medium banana * Large orange What Do I Eat After a Long Workout? Exercise time What to eat and drink When Examples Less than 75 minutes Eat a 100-300 calorie snack with carbohydrate and protein; drink 16 ounces of water Within 60 minutes of finishing workout * Whole grain cereal with skim or low-fat milk and a small handful of nuts * Whole wheat toast, fruit, 1 scrambled egg or 2 egg whites * Fruit salad with 8 ounces of plain Greek yogurt * Fresh fruit with peanut butter and 8 ounces of skim chocolate milk * Bean or lentil soup with whole wheat crackers * Bean and cheese burrito with whole wheat tortilla * Low-fat cottage cheese with sliced fruit and whole wheat crackers * 8-12 ounce smoothie (fruit, milk or yogurt, ice, 1-2 tablespoons peanut butter or whey protein powder) More than 75 minutes Eat a 100-300 calorie snack with carbohydrate and protein; drink 16 ounces of water A regular 400-500 calorie meal and more fluid Within 30 minutes of finishing workout Within 1-2 hours of finishing workout * Any of the snacks listed above * 400-500 calorie meal should include a combination of: * Bite-sized sport/energy bars or gummies, such as Shot Bloks, Gu Chomps or PowerBar Bites * Medium banana * Large orange Final Thoughts As athletes, we must remember that what and when we eat directly affects our strength, stamina and ability to recover from a hard effort.