What should I eat for optimal performance?


Remember that a well-fueled body is going to perform better than one that has been starved all day. Do not overeat. Any food that remains in the stomach may cause cramping, indigestion, nausea, and/or vomiting. Try to eat small meals/snacks five to seven times per day. It is important to consume 20 to 30 grams of protein within 30 minutes post-exercise. It is best to eat a meal; however, if you cannot, a protein shake will be ok until you can eat a full meal. Be mindful of calories. Many protein bars have more calories than a candy bar. Excess calories will lead to weight gain. Remember, every body is different. You may need more or less than recommended below. Try different foods to figure out what works for you. 


Foods to avoid:

• marbled meats (salami, pastrami, ham, bacon), sausage or pepperoni pizza, hamburgers
• donuts, cake, cookies, sweet rolls, candy bars, sugar cereal, soda, energy drinks
• chicken nuggets, French fries (anything deep fried)
• spicy or gassy foods (broccoli, green peppers, jalapeño’s)
• high fiber foods (Fiber one bars/cereal, beans) if you are not used to them
• new foods

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Agnesian Bone & Joint Health Staff


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