Eating for Peformance

Over the next several posts, I will be focusing on how to eat for active performance. I will be sharing a few guideline to consider when fueling, hydrating, and recovering from a moderate to moderately intense workout.



  • Consume 30-50g carbohydrates approximately1-2 hours before a moderate to intense exercise session. Examples include an Energy Bar (Clif Bar, Mojo Bar, Kind Bar, or LaraBar), Whole Grain Cereal with Milk, Whole Wheat Bagel, Fresh Fruit with Yogurt, Peanut Butter Sandwich, Dried Fruit, Whole Grain Pretzels.
  • Drink 8-16oz. of water.  If you plan to sweat less than 90 minutes, a sports drink is not needed.  Water will re-hydrate you appropriately.
  • If you are following a balanced and nutrient dense meal plan, your needs should be met.  Check with a dietitian for your nutrient assessment.