3-4 hours before exercise consume about 16 oz of fluids Eat a carbohydrate-based meal or snack

1. Pre and Post Workout Fuel During Exercise After Exercise Before Exercise • 3-4 hours before exercise consume about 16 oz of fluids • Eat a carbohydrate-based meal or snack • Avoid foods high in fiber or fat • Drink 16-24 oz of fluid for every pound lost during exercise • Within 30 minutes of exercise consume about 50-100 g of carbohydrates (16-32 oz Gatorade) • and 20-30 g protein • Examples: • -Peanut butter sandwich and milk • -Milk w/ 2 eggs and toast • -4 oz meat, potato & veg • -Protein shake • Consume carbohydrates primarily as maltodextrin, glucose, or sucrose. • Protein should be a high quality, complete source i.e. milk protein, whey, casein, egg, lean meat, or soy • Drink enough fluids to stay with 2% of your starting weight • For exercise longer than 60 min, consume 30-60 g of carbohydrate each hour. (about 16 oz Gatorade) • Consuming small amounts every 15-20 min is best • Carbohydrates should be primarily maltodextrin, glucose, or sucrose.* • *Do not drink juice or eat fruit during exercise-the sugar in fruit is fructose which is not readily available for energy during exercise and can cause GI distress

2. For reference and further details please see: American College of Sports Medicine American Dietetic Association Dietitians of Canada Nutrition and Athletic Performance Joint Position Statement March 2009 If any questions please contact: Joshua Anthony, Ph.D., M.B.A. VP R&D, Global Nutrition and Analytical Sciences 856 342-4882 Joshua_Anthony@Campbellsoup.com