Before and After Exercise

Before & After- Exercise
Before Exercise:
*Mild Exercise- light meal, no special needs, drink some water
*Moderate Exercise- Eat Complex Carbohydrates- See FFF Handout
-Complex Carbohydrates- Whole Grains Breads, Cereals, Pastas
-Drink- 1-2 cups 1 hour before exercising, then 15 minutes before
-Eat-a light snack
-AVOID- High Protein, High Fat Foods, High Fiber
High Gas Foods (Broccoli, Beans, Cabbage, Fresh Fruits and Vegetables)
*Meals- eat 3-4 hours before exercising, eat slowly, chew well
After Exercise:
*Mild Exercise- light meal, no special needs, drink some water
*Moderate Exercise- eat High CHO (Carbohydrate) Foods
-Fruits, Juices, Whole Grain Breads, Milk, Vegetables, Cheese, Lowfat Yogurt
-Potassium- Oranges, Bananas, Potatoes with skin, Sweet Potato, Fruits
-Sodium- Salted Nuts, Salted Popcorn, Whole Wheat Crackers/Pretzels
-Fluids/Water/Sports Beverage- to replace fluids loss,
minimum of 2 -3 cups for each pound lost during exercise
-AVOID- CAFFEINE
What can I do?
*See your Physician
*See RD for help as needed *See FFF RD on line for help
*Daily Exercise- 15 to 30 minutes for adults, 45 to 60 minutes for children
-Aerobic- speed heart rate and breathing, cardiovascular fitness
-Strength & Flexibility- developing strength to build and maintain bones
-carry groceries, lift weight, dancing, yoga, stretching, ballet, gymnastics
*Regular Exercise- reduces the risk of Heart Disease, Obesity, Hypertension,
Osteoporosis, Diabetes
-Everybody needs some form of daily exercise