- Water is the only fluid needed by the body for under 60 minutes of exercise
-Exceptions are exercising in extreme heat and excessive sweating or more than 60 minutes of moderate activity. In this situation, a healthy sports drink would be in order. Look for one with less than 10 grams of sugar per eight ounces and is free of all alternative sweeteners, artificial sweeteners, dyes, colors and flavors.
-Fruit or dried fruit
-Small chocolate milk
-Nuts or trail mix if no allergies
-Fruit snacks are ok as long as they are free of artificial sweeteners, colors, dyes and flavors.
-one hour to ninety minutes before exercise
-include a healthy carbohydrate, protein and fat such as a grain, fruit, milk, yogurt, eggs, meat, nut butter, veggies
-thirty to sixty minutes before exercise
-include a healthy carbohydrate plus protein, such as fruit, yogurt, nuts, nut butter, milk, cheese
-a protein, healthy carbohydrate and fat such as meat, nuts, cheese, fruit, grain, avocado
-healthy carbohydrate and protein such as fruit, nuts, cheese, milk, yogurt
If you have questions or would like to schedule an appointment to discuss your athletes specific needs, just give Kristin Burgess a call at 303-770-2582 x382.