Fueling for Performance: Using Labels for Pre- & Post-Activity Snacks

What you eat before and after physical activity can make a huge difference in your performance and recovery. Your body has different needs at different times.Pre-Activity (30-60 mins before): The goal is quick, easily digestible energy. You want to focus on carbohydrates. You should avoid high amounts of fat, fiber, and even too much protein right before, as they slow down digestion and can cause stomach discomfort.Post-Activity (within 60 mins after): The goal is to recover and rebuild. You need to replenish your energy stores (glycogen) with carbohydrates and repair muscle tissue with protein. A combination of both is ideal.

It's 45 minutes before your basketball game and you need a quick energy boost. A medium banana is a great choice. Let's see why by looking at its typical nutrition facts:Serving Size: 1 medium bananaCalories: ~105Total Fat:

You just finished a tough soccer practice. Your muscles are tired and your energy is drained. Low-fat chocolate milk is a surprisingly effective recovery drink. Here's why:Serving Size: 1 cup (250mL)Calories: ~160Total Fat: 2.5gTotal Carbohydrates: 26g (Perfect for refilling energy stores.) Total Sugars: 24gProtein: 8g (Excellent for muscle repair!)Verdict: This is a fantastic recovery choice. It has a carbohydrate-to-protein ratio of about 3:1 (26g carbs to 8g protein), which is considered ideal for recovery. The carbs replenish your energy and the protein helps rebuild your muscles.