Nutrition and Fitness

Jess DurnianDr. Cone

Tech and Assess 8amMiddle school health class

Eating healthyThe foods you choose

to eat everyday affect your overall health

Foods help manage weight, provide the body with energy and keep your body healthy

Exercising

Being physically active can:

Help you live longer

Feel happier

Sleep well

Maintain a healthy weight

Aerobic activities (walking or running) exercise your heart

Aerobic and muscle-strengthening activities are

important!

Lifting weights improve muscle strength

Putting it together

When and what you eat is important to how you feel when you exercise

What to eat

When to eat

Making a difference

What time should I eat a pre-workout meal?

1 hour before you exercise!

Exercising within an hour after breakfast:Eat a light breakfast

Drink something to raise your blood sugar

Most energy you got from dinner the previous night is used up, so your blood sugar might be low

Good breakfast options include

Size matters

Large meals

Small meals

Small snacks

Eat these at least three to four hours before exercisingEat these two to three hours before exercising

Eat these an hour before exercising

Snack wellSmall snacks right before and during

exercise Every individual is different and needs to

figure out what works best for them Snacks eaten soon before exercise probably

won’t give you added energy, but keep up your blood sugar

Good snack options

Eat after you exerciseTo help your muscles

recover To replace their

glycogen storesMeals that contains

protein Meals that contain

carbohydrates High glycemic index

Good post-workout meals

Foods with no nutritional valueSoda

Foods high in sugarFast foodJunk food

Foods to avoid after a workout

HydrationTo prevent dehydration:

You need adequate liquids before, during and after exercise

Water is generally the best way to replace lost fluids

Sports drinks:

If you are exercising for more than 60 minutes, drink a sports drink! Sports drinks can help:

Maintain your body’s electrolyte balances

Give your body more energy because they contain carbohydrates.

American College of Sports Medicine recommends that you:

Drink 2-3 cups of water 2-3 hours before your workout

Drink ½- 1 cup of water every 15-20 minutes during workout

Drink 2-3 cups of water after workout for every pound of weight you lose during the workout

Don’t forget!Eat before exercise for

energy

Eat during if needed to keep maximum strength and energy

Eat after to replenish what was lost from workout

Referenceshttp://

www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20045506

http://www.usa.gov/Citizen/Topics/Health/Food.shtml

http://www.acsm.org/