The importance of Pre/Post Activity Meals and Fluids for the Student Athlete

What to do Before Activity 

You should eat a high carb meal that is low in fiber and fat 2-4 hours before a activity.1-2 hours before activity you should follow up with a light snack such as fresh fruits or a sports bar.  ​

• Example: whole gain cereal with milk, oatmeal with bananas, chicken and rice, sandwich ​

Consider eating heavier meals hours before the activity. Preparation for an activity begins days in advance. Meals should increase in sodium/salt and total caloric intake at least two days before. All three meals, including breakfast, lunch and dinner while also including snacks are highly encouraged for highly active individuals. Hydration intake should correlate to meals and/or sweat loss. As you eat more, do more your should always drink more. A good rule of thumb is to drink at least a gallon a day. Hydration during activity is already to late to benefit performance all hydration methods should be done days before. 

                      Breakfast                                                  Lunch/Dinner

            

 

 

 

 

 

What to do After Activity

Food to eat after activity should contains carbs for fuel and protein for muscular repair and growth. ​

• Examples: fruit smoothies, yogurt fruit cup, toast with jelly, white meat sandwich, chocolate milk, tuna salad, eggs, etc.

Post activity is meals is designed for replenishment and refuel. Consider higher sugar choices and protein to help replenish broken or damaged proteins. A goal for highly active individuals is to replenish the calories lost in meals. If weight loss is the goal consider creating a deficit.  

Post activity hydration is pivotal in proper recovery. This is a great time to consider pedilytes, gatorades, propel, and/or liquid IV and more. Most weight loss during activity is considered water weight being expelled during sweat. If muscle gain is the goal possible protein shakes are an option to assist in recovery.