Proper nutrition and hydration are key ingredients in helping your clients get the most out

of their workouts. Below is a general pre- and post-workout nutrition and hydration strategy,

but keep in mind that since every person is di�erent, exact needs will vary.

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• Start on the Right Foot: Make sure clients start workouts well hydrated and fueled

• Check-in During Work Outs: Make sure your clients are hydrating as they sweat

• Make Recovery a Priority: Protein and hydration are pivotal following a workout

PUTTING IT INTO PRACTICE

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WORKOUT NUTRITION:WHAT TO EAT & WHEN

PRE-WORKOUT

DURING-WORKOUT

POST-WORKOUT

• Drinking fluid with electrolytes will help you to stay hydrated during your workout.4

• Exercising in hot, humid conditions such as hot yoga, cycling, running or tennis in the summer months calls for special attention to fluid intake.

• Add carbohydrate on those days when the workout is strenuous and longer than 60 minutes.

• Drink 0.07 to 0.10 oz. of fluid per pound of body weight (9-13 oz. or about a cup and a half for a 130 lb. woman) about 4 hours before a workout.1

• It is not uncommon for people to arrive for a workout already dehydrated before they even start sweating.2

• Eat a carbohydrate-rich snack 3-4 hours before a workout for the energy to start strong.3

• Carbohydrates are the body’s powerhouse fuel and without them you can lack energy, experience muscle fatigue and be unable to work at high intensity.

• Rehydrate after a workout with ~20-24 oz. of fluid for each pound of body weight lost (if weight loss occurs during one exercise session, it’s from fluid loss).5

• Replacing lost fluids helps prepare the body for the next day’s work out.

• Eating about 20 grams (~0.25 g/kg) of protein shortly after exercise will improve recovery and help get the most out of a workout.5

• High-quality protein, particularly whey and milk protein, can help repair and build lean muscle mass.6

TO DIVE DEEPER INTO THE SCIENCE VISIT GSSIWEB.ORG

References: 1. Shirre�s, S. & Sawka M. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29 Suppl 1, S39-46.2. Stover, E., Petrie, H., Passe, D., Horswill, C., Murray, B., & Wildman, R. (2006). Urine specific gravity in exercisers prior to physical training. Applied Physiology Nutrition Metabolism, 31, 3, 320-327.3. Rosenbloom C.A. & Coleman E. (2012) Sports Nutrition: A Practice Manual for Professionals 5th ed.4. Maughan R.J. & Murray R. Sports Drinks: Basic Science and Practical Aspects, Boca Raton, FL. CRC Press. 2001,7-8,183-224.5. American College of Sports Medicine, Academy of Nutrition and Dietetics, Dietitians of Canada. (2016). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48,3,543-568. 6. Phillips, S. & Van Loon, L. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29 Suppl 1, S29-38.