| DO |
DON'T |
Eat a High-Carb, Low-Fat Meal within
two to three hours of a workout to fuel your muscles. If you get hungry
again, pop a carb snack (such as a piece of toast or a few crackers) no
later than 15 minutes before starting to exercise.
|
Skimp on Iron. Active women are
often lacking in this important mineral, which helps the blood carry
oxygen to the muscles. Besides red meat, good sources include
lentils and iron-fortified cereals. |
Allow more digestion time before
intense exercise than you would before low-level activity; blood
diverted from the stomach slows digestion.
|
Forget to rehydrate your body after a
workout. Three cups of water for every 30 minutes of exercise is a
good rule of thumb. |
Drink eight ounces of water at least
15 minutes before a strenuous workout. That way you'll be hydrated
but you won't have to make a pit stop during exercise.
|
Avoid salt after a workout. Some
sodium will help maintain hydration. For a post workout snack, try
pretzels, tomato juice or a pickle, along with plenty of water. |
Have a Sports drink or a light carb
snack (such as a banana or an energy bar) to refuel during a workout if
it's intense or longer than 90 minutes.
|
Change your eating habits on the day
of competition. Stick to whatever foods have worked for you throughout
your training. |
