Food & Fluid Guidelines Before, During, and After Exercise

1. Before Exercise

1.1 Timing of the PreWorkout Meal

• 34 hours before: A balanced meal containing 14g carbohydrate per kilogram body weight, 1520% of total calories from protein, and a small amount of fat.
• 12 hours before: A light snack that is mostly carbohydrate (0.51g/kg) with minimal fiber and fat to avoid gastrointestinal discomfort.

1.2 What to Eat

• Complex carbs: oatmeal, wholegrain toast, brown rice, quinoa.
• Quality protein: Greek yogurt, eggs, lowfat cheese, tofu.
• Healthy fats (in the 34h meal): avocado, nuts, olive oil.
• Lowfiber fruits (if eating within 2h): banana, cantaloupe, peeled apples.

1.3 Hydration Before Training

Start every session in a euhydrated state. Aim for 3545ml of fluid per kilogram body weight in the 24hours preceding exercise. For a 70kg athlete, that equals roughly 2.53L of water or a sports drink. A urine color test (pale straw) is a quick visual cue.

1.4 Quick Snack Options (3060min preworkout)

• 1 medium banana + 1tbsp peanut butter
• cup lowfat yogurt with a drizzle of honey
• Energy gel or 150ml sports drink

2. During Exercise

2.1 Carbohydrate Needs

For activity lasting longer than 60minutes, aim for 3060g of carbohydrate per hour. Endurance athletes often consume 6090g/h using a mix of glucose and fructose to maximize absorption via different intestinal transporters.

2.2 Fluid Replacement

• General guideline: 150250ml of fluid every 1520minutes.
• Adjust based on sweat rate: weigh yourself before and after a 1hour session. A loss of 1kg 1L of fluid replace 1.21.5L/hr.
• Include electrolytes (especially sodium 300700mg/L) for sessions >90minutes or in hot/humid conditions.

2.3 What to Consume

• Sports drinks (68% carbohydrate) for moderateintensity lasting 12h.
• Chews, gels, or small fruit pieces for higher intensity or when a liquid feels heavy.
• Water only for lowintensity work <60minutes or when carbohydrate needs are met by preexercise meals.

2.4 Practical Tips

• Test all products in training; never try something new on race day.
• Carry a small handheld bottle or use a hydration pack for easy sipping.
• Avoid excessive caffeine (>200mg) during prolonged sessions as it can increase urinary losses.

3. After Exercise

3.1 Rehydration

Replace 150% of fluid lost within the first 2hours. If you lost 1kg body weight, drink ~1.5L of fluid. Include electrolytes (sodium 500mg/L) and a carbohydrate source to aid glycogen restoration.

3.2 Recovery Nutrition Timing

• Within 30 minutes: 0.50.7g protein per kilogram body weight plus 11.2g carbohydrate per kilogram.
• Next 24 hours: Continue protein intake (total 1.21.7g/kg for the day) and replenish carbs to 57g/kg (up to 810g/kg for ultraendurance).

3.3 Food Choices for Recovery

• Highquality proteins: whey, casein, soy, fish, lean meat, eggs.
• Rapiddigesting carbs: white rice, potatoes, fruit, sports drinks.
• Antiinflammatory foods: berries, tart cherry juice, turmeric, omega3 rich fish.
• Rehydration foods: soups, broth, watermelon, cucumber, ORS solutions.

3.4 Additional Considerations

• Electrolyte balance: If you sweat heavily (>1L/h) or train in heat, include salty snacks (pretzels, salted nuts) or dedicated electrolyte powders.
• VitaminC & E: Moderate amounts help with oxidative stress but high doses may blunt training adaptations.
• Alcohol: Limit intake for at least 24hours postexercise; it impairs glycogen resynthesis and hydration.

4. Quick Reference Checklist

• Preexercise: 34h meal with carbs14g/kg, protein1520% kcal, lowfat; 12h snack carbs0.51g/kg.
• Prehydration: 3545ml/kg water 24h before.
• During: 150250ml fluid/1520min; carbs3060g/h (6090g/h if >2h).
• Postexercise: replace 150% of fluid loss; 0.50.7g protein/kg + 11.2g carbs/kg within 30min.
• Continue balanced meals for the next 46h; total daily protein 1.21.7g/kg.

Individual needs vary with intensity, duration, climate, and personal tolerance. Use these guidelines as a framework and adjust through trial and monitoring.