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Fuel up for Fitness!
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Laura Holtrop Kohl • Harmons City Creek Dietitian • (801) 428-0364 • [email protected]
Eat right to make the most of your hard work at The Gym!
Balanced Diet
Based on a 2000 calorie
diet, aim for:
2 cups for fruit
2.5 cups of vegetables
5-6 oz. of grains
5-6 oz. of protein
3 cups of dairy
Whether you are working out to lose weight,
run a race, or get stronger, a balanced diet is
right for you! Model your meals after the MyPlate icon filling half your plate with fruits and
vegetables, 1/4 lean protein, 1/4 whole
grains, and 3 cups of dairy. Serving sizes depend on your calorie needs.
Nutrients that Fuel
Type of Activity
Low-intensity
Training
Daily
Carb
Needs
(g/kg)
3-5
Carbohydrates
Carbohydrates are the primary and most efficient source of fuel for your body, especially
your brain and red blood cells. Your muscles also rely on carbohydrates to fuel highintensity exercise when your body cannot get enough oxygen to meet its needs. You need
carbohydrates to burn fat effectively during exercise and spare your body from using protein
(from your muscles or your diet) as a source of energy. It is stored in the muscle and liver
as glycogen.
Protein
Moderate-Intensity
Training, 60 min/
day
Moderate-High
Intensity Endurance 1-3 hr/day
Activity
5-7
6-10
Unlike carbohydrate and fat, your body does not store protein for use as energy. Your body
uses protein mainly to build and repair muscles and body tissues and synthesize enzymes
and hormones. Under normal circumstances, your body only receives 5% of its energy
needs from protein. When your sources of carbohydrate and fat are depleted, you can convert amino acids from your muscles into glucose for energy (not ideal).
Fats
Fat is the most concentrated source of energy—it provides more than twice the amount of
energy as carbohydrate or protein. During low- to moderate-intensity exercise, fat contributes 50% or more of the fuel that your muscles need to keep exercising.
Daily Protein
Needs (g/kg)
Sedentary
0.8
Endurance
1.2-1.4
Strength
1.6-1.7
How many kilograms do I
weigh?
weight in lbs = weight in
2.2
kgs
Intensity and duration of exercise determines the proportion of fuels used.
Exercise Intensity
Activities
Fuel Source
Low-intensity
25% maximal aerobic capacity
Walking, gardening, housework
>50% fat
Low- to moderate-intensity
Up to 65% maximal aerobic capacity
Jogging, aerobics
Mixture of fat and
carbohydrate
(glycogen/
glucose)
High-intensity
> 70% maximal aerobic capacity
Interval training,
final sprint
Predominantly
glycogen and
glucose
Pre Workout
Pre-workout Protein
Consuming 0.1 gram
protein/kg body weight
before your workout
may increase muscle
growth. This is 8 grams
of protein for someone
who weighs 175 pounds.
Hint:
When planning your pre
-workout snack, go for
foods that are:
• Easily digestible
• Palatable
• Mostly carbohydrate
with a bit of protein
Whether you work out before
work, after work, or at
lunchtime, making sure your
body is properly fueled before
you begin is important! This
is quite easy to do if you are
eating regularly throughout
the day.
Ensuring you have enough
carbohydrate stores will provide your muscles with the
energy to complete your
workout at a high level.
Small amounts of protein
before resistance exercise
may increase muscle mass.
Try to eat a balanced meal 24 hours before you exercise.
A carbohydrate-rich snack 1
hour to 5 minutes before you
exercise is also a good idea.
Pre-Workout Meal Examples
1 cup Shredded wheat
3/4 cup Skim milk
1 Small banana
72g CHO, 15 g protein
Pre-Workout Snack
Examples
1 Kashi granola bar
2 cups grapes
50g CHO, 6g protein
Turkey sandwich
1 Orange
6 oz. Yogurt
20 Baked potato chips
95g CHO, 20g protein
6oz. Yogurt
1 cup melon chunks
35g CHO, 5g protein
1.5 cups Chicken and veggie
stir-Fry
1.5 cups Rice
70g CHO, 35g protein
7 Triscuits
2 Tbsp. hummus
29g CHO, 5g protein
Half a PB & J sandwich
28g CHO, 12g protein
A 150 lb person who does 60 minutes of moderately intense resistance training a day will
need a day will need about 110 grams of protein and 410 grams of carbohydrate a day.
During Exercise
During long and/or intense workouts, the consumption of carbohydrates can delay fatigue
and increase endurance by supplementing the body’s energy stores. Protein is not necessary. Sports drinks, gels, and blocks work well as do dried fruit and pretzels. All of these
options contain some sodium, which is good for workouts lasting >1 hour. Experiment to
find what works for you.
For exercise lasting
more than one hour,
include 500-700mg of
sodium per liter of fluid
you drink to promote
fluid retention and reduce the risk of hyponatremia (low blood
sodium levels).
Workout Type
Recommended
Carbohydrate Intake
<45 minutes
Not necessary or practical
45-75 minutes sustained
high-intensity
~15-30 grams (e.g. 8oz.
sports drink)
1-2.5 hours endurance or
high-intensity intermittent*
30-60 grams/hour
*Stop and go sports such as basketball, soccer, tennis, etc.
Examples
Energy Gel (25g/gel)
Clif Shot Block (23g/4 pieces)
Sports Drink (15g/8 oz.)
Banana (30g/medium)
Raisins (14g/mini box)
Pretzels (22g/oz.)
Post-Workout
What and when you eat after
your workout is very influential to
the outcome of your training program. The 3 parts of recovery
nutrition are:
1) Restoring your glycogen
stores by consuming
carbohydrate. This will ensure energy for your next
workout.
2) Maximizing muscle growth
by consuming adequate
protein.
3) Consuming adequate
calories to ensure that no
protein (muscle) is used for
energy.
What does 20 grams of
protein look like?
• 2 cups of milk
• 3 oz. beef
• 2.5 oz. chicken or turkey
• 3/4 cup ricotta cheese
When?
It is best to eat some carbohydrate immediately after your workout. This is crucial if your workout lasts 90 minutes or more. Consuming protein is slightly less
urgent, within an hour is reasonable. Muscles are responsive to dietary protein
up to 24 hours after resistance exercise.
How Much?
It is important to match your caloric intake with your workout intensity and duration. A carbohydrate to protein ratio of 3 or 4:1 is ideal for recovery. For an effort
less than an hour, a light carbohydrate snack of up to 50 grams of carbohydrate
is sufficient. For endurance exercise lasting >90 minutes, consume 1.5 grams of
carbohydrate per kg body weight. 15-20 grams of protein maximizes muscle synthesis and repair after resistance exercise. After light aerobic exercise less protein is sufficient.
What?
Carbohydrate:
• The amount of carbohydrate is most important for recovery.
• High glycemic index foods may be slightly better than foods with a low glycemic
index.
• Complex vs. simple or liquid vs. solid carbohydrates does not matter.
Protein:
• Consuming adequate protein throughout the day is most important.
• Animal protein (casein and whey) has a slight advantage over vegetable protein
(soy) for recovery nutrition.
Fat:
• Fat is important for a healthy diet and can be part of healthy recovery nutrition.
Post Workout Snack Examples
Post Workout Meal Examples
Chobani Greek yogurt
1/3 cup Granola
1 cup Berries
60g CHO, 19g protein
Hamburger w/ bun
1/2 cup Applesauce
1 cup Baked potato wedges
75g CHO, 30g protein
8 oz. Chocolate milk
26g CHO, 8g protein
3 oz. Fish
1 1/2 cup Couscous
1 1/2 cups vegetables
8 oz. milk
85g CHO, 30g protein
String cheese
Medium apple
20g CHO, 9g protein
Half chicken sandwich
Hummus
25g CHO, 8g protein
1 cup pea soup
30g CHO, 10g protein
2 cups Chicken & Bean Chili
2 Tbsp cheese
1 piece cornbread
1 cup broccoli
70g CHO, 30g protein
Practical Post-Workout Options
1) Eat a balanced meal within 30
minutes of your workout.
2) Grab a small carbohydrate-rich
snack (piece of fruit, granola bar) on
your way home. Eat a balanced meal
within an hour.
3) Eat a protein- and carbohydraterich snack (piece of fruit with yogurt,
half a PB sandwich with a piece of
fruit, yogurt with granola, etc.). Eat a
balanced meal within 2-4 hours.
Fluids & Electrolytes
Drinking enough fluids is important for sustained energy.
As little as 1% loss of fluid can affect athletic performance
and cause fatigue. Dehydration is the most common cause
of daytime fatigue.
Fluid requirements vary according to weight, gender, weather, and activity level. A good rule of thumb is to drink 4 cups
of fluid for every 1000 calories consumed. This is about
9 cups/day for women
13 cups/day for men.
The best way to ensure you are well hydrated is to drink regularly throughout the day to maintain lightly colored urine.
Sample Hydration Plan

Drink 16oz. 2 hours before

Drink 8-16oz. 15 minutes
before

Drink 6-12 oz. every 15-20
minutes of workout

After workout, drink 24oz.
For every pound lost during
workout.
Water is usually the drink of choice unless you are a heavy
sweater and/or workout >1 hour. Then a sports drink is
beneficial to replace electrolytes.
Putting it into Practice
Here are a few sample plans for different types of lifestyles. The key is learning how to eat healthy throughout the day so
that you fuel and refuel properly.
Morning Resistance
Workout
Treadmill at Lunch
Break
After Work Basketball
Game
Pre-Workout Snack
6am
Banana with a glass of
skim milk
Breakfast
9am
1 cup Oatmeal
1/4 cup Dried fruit
2 Tbsp. Nuts
8 oz. Skim milk
Lunch
12 noon
Rico bean burrito
Carrot sticks & an apple
Unsweetened iced tea
60 minute workout
7am-8am
Breakfast
8:45am
2 eggs
1/2 tomato
2 pieces toast
1 Tbsp cheese
1 cup melon
30 minutes jogging
12-12:30pm
Lunch
1pm
Mixed green salad topped
with 1/2 cup quinoa salad,
2 oz. grilled chicken, and
1/4 cup Craisins
Multigrain roll
Pre-Workout Snack
4:30pm
Granola bar
Orange
90 minutes basketball
5-6:30pm
20oz Gatorade
Post-Workout Snack
6:45pm
1 cup Pretzels
String Cheese
Dinner
8:30pm
Spaghetti and meatballs
Green salad
References Used:
Dunford M. Sports Nutrition: A Practice Manual for Professionals—4th ed. American Dietetic Association, 2006.
Ryan M. Sports Nutrition for Endurance Athletes. 2nd ed. Velo Press, Boulder, CO: 2007.
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