Personal Trainer Course - Canadian Fitness Education Services

Chapter 14 Healthy Eating Habits

Table 14.4

Pre-Event Carbohydrate Rich Foods

(Approximately 50 grams CHO)

•        Cheerios®, low fat milk, blueberries

•        White  toast,  low fibre   muffins or  scones  with    jam 

•        Rice Pudding with fruit cocktail

•        Spaghetti, with tomato-based sauce

•        Cereal bar + fruit

•        Banana and honey sandwich (on white)

•        Fresh fruit + low fat yogurt

•        Smoothie made with low fat milk/yogurt +fruit

Food and Fluids After Long Duration

and/or Vigorous Exercise

E

ffective glycogen repletion is best accomplished immedi-

ately after exercise when the body is stimulated to store

and can only begin after substantial amounts of carbohy-

drate have been consumed. Thus if the recovery snack is de-

layed it will take a much longer time

to fully refuel and recover from the

workout/competition. Starting to re-

fuel    within  the first   30  minutes after   

training.

Besides eating plenty of carbohy-

drate rich foods, adding protein to

the mix is necessary for muscle

repair, resynthesis, and to meet the

increased requirement of protein for

clients.

The Australia Institute of Sport (AIS)

recommends one gram CHO/kg

immediately and then repeat every

hour till normal meals are back on

schedule. Sports Dietitians of Aus-

tralia (SDA) recommend one to two

grams   CHO/kg  in  the first   two hours   

post recovery, starting within the 30-

minute window of opportunity. (Re-

fer to Table 14.9. Carbohydrate and

Protein Rich Snack List)

Fluid replacement should be enough to replace weight lost during

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Sample

Pages PDF

Extract

This is not the

complete chapter