Before exercise carbohydrates are most essential. Make sure to eat 1-2 g carbohydrates/kg of body weight 2 hours before exercise.
Each piece of food is an example of a pre workout snack:
Wheat Toast – 12 g/piece of bread
Oatmeal – 31 g/ instant pack
Banana – about 25 g CHO
Orange Juice (8 oz) - 24 g CHO
After exercise a combination of carbohydrates and proteins are most important. Below are tips for the perfect combo:
• Ratio of 1 gram of protein per 3 grams carbohydrate
• Consume 50-100 g carbohydrate within an hour of exercise
• A glass of milk is great for after a workout. It has a good mix of carbohydrate and protein.
Examples of after workout snacks:
Light Yogurt – 5 g protein and 19 g Carbs
¼ cup granola – 4 g protein and 14 g Carbs
8 oz of milk – 8 g protein and 13 g Carbs
Tuna (1/4 cup) and a slice of bread- 13 g protein and 12 g Carbs
Hummus and ½ Pita Bread- 3 g protein and 13 g Carbs + 6 g protein and 15 g Carb