Fuels of the Body: 

• Carbohydrates - starches and sugars that turn into glucose for cell energy. (6-11 servings)

  • Examples - bread, bagels, pasta, whole grains, crackers, cereal, and rice.
    
    

• Proteins - build and repair muscles (2-4 servings)

  • Examples - chicken, beef, fish, eggs, beans, nuts, and peanut butter.
    
    

• Fats - provide energy during exercise to spare protein for rebuilding after exercise.

  • Less then one serving, sugars are in many foods so look at nutrition information.

  • Examples - candy, chips, salt, pop, some juices.
    
    

• Fruits and Vegetables - provide essential vitamins and minerals (2-5 servings)

  • Fruits - oranges, apples, kiwi, berries, and mangos.

  • Vegetables - corn, spinach, broccoli, tomatoes, and peppers.
    
    

• Dairy - provides you with calcium and vitamins (2-4 servings)

  • Examples - milk, yogurt, and cheese 

Hydration 

• Important before, during, and ater exercise to prevent dehydration
  
  and fatigue

  • Before - 2-3 hours drink about 20 oz of water, and drink about 10 oz of water 20 minutes prior

  • During - drink early because if you wait so long dehydration can set in. Drink 10 oz of water every 15 minutes

  • After - within 2 hours drink enough to replace any weight loss from exercise. 

• Pop/Soft drinks do not hydrate you, they actually dehydrate you because they increase your production of urine. 

• Juices and soft drinks may cause stomach pain during exercise because of the high carbs.

• When drinking sports drinks, make sure you drink twice as much water.