Food to Eat During Workouts

Diana Steele, BSc, RD, discusses what foods to eat during workouts.

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Diana Steele, BSc, RD, discusses what foods to eat during workouts.
Video transcript

Featuring Diana Steele, BSc, Registered Dietitian (RD)

Duration: 1 minute, 42 seconds

During exercise, there are several nutrition considerations. First of all, hydration is very important, and if you’re only exercising for one hour or less, hydration is the only thing you need to pay attention to.

If you’re entering into your workout without being fuelled, not having had your snack just before your workout, you may want to have a source of carbohydrates during your workout, and a sports beverage within your water bottle could be a good choice.

During exercise that’s lasting longer than one hour, you need to have a source of carbohydrates. The goal is 0.7 grams of carbohydrate per kilogram body weight. For the average person, this is about 30 to 60 grams of carbohydrates.

Fast carbohydrates, or foods with a high glycemic index, are important for high intensity workouts, or endurance workouts. Marathon runners, hockey players, or soccer players need to be thinking about a source of carbohydrates that is easy to digest. This could be raisins, a sports drink, fruit juices that are not too acidic, or refined grains that are lower in fibre, such as animal crackers, or Arrowroot cookies.

Lower intensity workouts, such as hiking, or golfing, would require snacks that would last a little bit longer. And you can consume them less frequently. They should be foods that are lower glycemic index and that will take a little bit longer to digest. Those could be foods like yogurt, chocolate milk, energy bars with protein in them, granola bars that have some nuts and dried fruit in them, or a trail mix.

For more information on how to fuel during exercise, contact your local Registered Dietitian or sports nutritionist.

Presenter: Ms. Diana Steele, Registered Dietitian, Vancouver, BC

Local Practitioners: Registered Dietitian

This content is for informational purposes only, and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a medical condition.

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