Summary of an article by Les Wong Sports Nutriton Before, During and After a Workout.

Submitted By Jill Horn

Drinking plenty of fluids starting at least an hour before a competition or workout is very important to help maintain a healthy body temperature during a workout. 

Carbohydrates are important during a workout because they are most readily available fuel for the muscles during a workout.

Protein is essential after a workout for increasing muscle mass and strength and also for recovery from prolonged exercise.

Vitamins and minerals don't provide energy, but they're essential for converting the food you eat into energy your muscles can use. Timing the consumption of food and drink throughout your exercise session can significantly improve hydration, energy, recovery, and the quality of individual workouts.

BEFORE: Two to four hours before exercise, be sure to hydrate early and often, and eat healthful and nutritious carbohydrate-rich foods, including light sandwiches, pasta, salads, fruits, and nutritional bars. Consider more rapidly absorbed nutritional shakes as little as one hour before an event, depending on your individual level of digestive comfort. Continue hydrating right up to the start of an event and consider a natural caffeine boost 30 minutes prior to exercise.

DURING: Continue hydrating with small amounts of cool fluids, including water and sports drinks, every 15 to 30 minutes. For events lasting longer than an hour, consider rapidly digested carbohydrate-rich foods such as bagels, gels, bananas, apples, oranges, and nutritional bars.

AFTER: Try to consume a balanced intake of fluids, carbohydrate, and protein immediately after exercise to maximize hydration, muscle-energy refueling, muscle repair, and muscle rebuilding. The right balance of carbohydrate and protein can trigger and enhance the anabolic recovery process when consumed immediately after exercise and again an hour or two later—especially for those who have multiple daily workout sessions.