For All the HOPE Boot Campers, and those looking to get/stay in shape:
In order to get the best results from all the hard work you are putting in, your menu plan has to change. Here is your challenge for this 5 week program...no soft drinks (carbonated drinks), during the week no fast food, fried food or sweet(sugar) comsumption.
Your Pre-Exercise Fluid Needs
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout.
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout.
Some people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low, but eating something beforehand can help prevent this.
Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:
- Fruit juice
- Fruit smoothie
- High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
- Sports drinks
- Pretzels or bagels (but not whole grain varieties, which digest slowly)
- Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)
Eat a nutritionally balanced meal 2-3 hours before your exercise and 1-2 hours after your exercise.
Some good food choices and combinations for this kind of meal include:
- Fruit and yogurt
- Nuts
- Oatmeal
- Cereals (with more than 3 grams of fiber) and milk
- Trail mix with nuts and dried fruit
- Hummus and raw veggies
- Hard boiled eggs (or egg whites)
- Cottage cheese and fruit
- Half a peanut butter or turkey/chicken sandwich on whole grain bread
- Whole grain crackers with nut butter or cheese
- Whole grain fig (or fruit) Newton cookies
- Milk (especially chocolate milk)
- Tomato or vegetable juice
- Yogurt smoothie (with added protein powder, if desired)
- Most protein/energy bars
I hope this give you some ideas of what to eat before/after Boot Camp!
Glory To God on three!
Ronald E. Marshall
Minister of Sports & Fitness
713.589.4297 ext 264
sportsandfitness@harvestofpraiseexalted.org
Minister of Sports & Fitness
713.589.4297 ext 264
sportsandfitness@harvestofpraiseexalted.org
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