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FUELING FOR FITNESS:
FOOD AND FLUID
RECOMMENDATIONS FOR
BEFORE, DURING, AND
AFTER EXERCISE
by Nanna L. Meyer, Ph.D., R.D., CSSD; Melinda M. Manore, Ph.D., R.D., CSSD, FACSM; and
Jacqueline Berning, Ph.D., R.D., CSSD
Learning Objective
•The purpose of this article is to provide an update on food and fluid
recommendations before, during and after exercise to improve the
health and performance of fitness and recreational sports enthusiasts.
Key words:
Nutrition, Food, Hydration, Sport, Recreation
INTRODUCTION
Some of the most frequently asked ques-
tions from fitness professionals and their
clients deal with food and fluid consump-
tion before, during, and after exercise. People
often are confused about what they should eat or
drink to optimize performance and fitness and
achieve body weight goals. Recently, the Amer-
ican Dietetic Association, Dietitians of Canada,
and the American College of Sports Medicine
published a joint position statement regarding
nutrition and athletic performance that included
recommendations about food and fluid consump-
tion before, during, and after exercise (19). The
guidelines provided here were developed from
this position statement and updated with current
research to provide practical recommendations
for fitness professionals and their clients when
preparing for and recovering from exercise.
Although it is appropriate for health and fitness
professionals to advise their clients regarding the
importance of nutrition and hydration relative to
exercise, the sports dietitian with the credential
Registered Dietitian (RD) and/or Board Certified
Specialist in Sports Dietetics (CSSD) is the pro-
fessional that can provide specific recommenda-
tions tailored to the client’s energy and nutrient
needs, weight management and fitness goals,
and address potential barriers, such as traveling
or time constraints, or clinical issues. Creating
this collaboration between exercise and nutrition
professionals optimally supports the client’s in-
tervention, which ultimately meets the code of
ethics of all health professionals.
Nutrition recommendations for individuals that
exercise are primarily based on a person’s overall
energy needs and body weight goals. Furthermore,
clients are interested in improving their fitness
status, and fitness professionals want to promote
better health. Appropriate fueling before, during,
and after exercise can assist in supporting all of the
following: energy balance, weight management,
VOL. 16/ NO. 3 ACSM’s HEALTH & FITNESS JOURNALA7
Copyright © 2012 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
health, and fitness. Factors, such as exercise frequency, intensity,
duration, eating patterns throughout the day, health issues, and work
schedules, play a role when making decisions about the quantity,
quality, and timing of food and fluid intake relative to exercise.
This paper will provide general nutrition and hydration rec-
ommendations for fitness professionals and their clients. However,
it is important to understand that no one approach fits everyone.
The case studies at the end of this paper provide examples of
unique situations that dictate tailored approaches to nutrition and
hydration recommendations before, during, or after exercise.
FUELING FOR FITNESS: BEFORE EXERCISE
It has long been known that preexercise meals and/or beverages
rich in carbohydrate (CHO) improve endurance capacity (22).
However, depending on the physiological demand and the goal
of the exercise session, a typical high-CHO intake is not always
necessary. Therefore, meals ingested before exercise should be
individualized for differences in daily energy requirement, weight
and fitness goals, and personal preferences. Optimal timing of
food intake relative to exercise also is not always feasible because
of busy work schedules, time constraints, and social commitments.
Individuals should experiment with food intake and the timing
before exercise to minimize gastrointestinal upset and to maximize
energy levels to enhance performance and promote health.
Preexercise Meals
In general, preexercise meals should be consumed 3 to 4 hours
before exercise. Meals should contain between 1 to 4 g CHO/kg or
0.5to2gCHO/lbofbodymass(19)(e.g., whole grains, cereals,
pasta, rice, potatoes, vegetables, fruit), moderate protein (e.g.,
chicken, tofu, fish, low fat dairy, eggs), and some fat (e.g.,olive
oil, nuts) (see Table 1 for CHO content in common foods and
fluids). To meet weight loss goals, half of the plate should be
from vegetables and fruit, one fourth of the plate from lean
protein, and the rest from whole grains or legumes (e.g.,beans,
lentils). This approach offers a balanced, nutrient-dense meal
that is relatively low in calories but satisfies the appetite; a
strategy also easily visualized using the USDA myplate (see
www.choosemyplate.gov) as a means to highlight the concept
of energy density (see review by Rolls [20]).
If exercise duration and/or intensity is high for clients or
professionals who exercise multiple times per day, the preexercise
plate may mimic more like that for fitness or performance (see
Figure). This plate would have a gradual focus on starchier CHO
such as pasta, rice, potatoes, breads, cereals, and fruit, with one
fourth of the plate coming from protein and one fourth
from quickly digesting vegetables such as steamed carrots, but-
ternut squash, or vegetable soup. Thus, more processed, easily
digestible CHO, including starchy vegetables, are appropriate for
prolonged exercise, high-intensity or intermittent-type physical
demands because these foods can be absorbed quicker than less
processed starches, and if consumed in higher amounts and
sufficiently before the onset of exercise, they contribute to stored
energy (e.g., liver and muscle glycogen) for the exercise session (6).
TABLE 1: Carbohydrate Content of Common
Foods and Fluids
Food CHO (g) Sport Foods/Drinks CHO (g)
1 medium Bagel 50 Sport drink (8 oz) 15
1/2 cup rice, cooked 25 Sport bar 25 to 45
1/2 cup pasta, cooked 15 Energy gel 25
1 cup vegetables,
cooked
10 3 Energy blocks/chews 25
1 cup starchy
vegetables
20 Chocolate milk (8 oz) 20
1 whole fruit 25 1 Serve recovery mix 30 to 50
1 cup plain yogurt 12 Low-fat milk smoothie
(6 to 10 oz)
25 to 40
1 cup fruit yogurt 15 to 25 Fruit juice (8 oz) 25 to 30
1 Fluid ounce (oz) = 29.6 mL or approximately 30 mL.
Figure. Ideas for a healthy, fitness, and performance plate. Figure courtesy of Nanna Meyer, Ph.D, R.D., CSSD and Katie Frushour, R.D.
8ACSM’s HEALTH & FITNESS JOURNALA|www.acsm-healthfitness.org VOL. 16/ NO. 3
Fueling For Fitness
Copyright © 2012 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
The closer to the start of exercise, the smaller the meal should be.
Individuals may benefit from consuming CHO such as fresh fruit or
fruit compote; half a bagel with a little almond or peanut butter and
jam; cereal with milk and fruit; a CHO sports bar; or 8 oz of a sport
drink (e1 hour before exercise). Although consuming CHO in the
hour before exercise can result in hyperglycemia (e.g.,highblood
glucose), often followed by a rapid decrease in blood glucose con-
centration (also called rebound hypoglycemia) at the onset of exer-
cise, these metabolic challenges show no negative performance
impact (10). Additionally, research has shown that consuming a
small snack or drinking a sport drink before the exercise session
may be a good approach to aid with glucose delivery to both mus-
cle and the brain, especially if the last meal was consumed more
than 3 to 4 hours before exercise or if clients are hungry or tired.
Fluids
Four hours before a workout, individuals are advised to drink
5 to 7 mL of water or sport drink/kg body mass (~1.5 to 2 cups)
(21). This will optimize hydration and allow time for excretion
of any excess fluid. To meet weight loss goals, individuals may
prefer flavored water, diluted apple juice (a European tradition),
or a low calorie sport drink over other beverages. A good way
to monitor hydration status before exercise is to check one’s
urine color. It should be lightly yellow (e.g., like lemonade),
which indicates adequate hydration. Clients/fitness profession-
als should not begin exercise being thirsty. An additional 3 to
5 mL/kg body mass (~1 to 1.5 cups) of fluid should be con-
sumed if urine is dark yellow (21).
FUELING DURING EXERCISE
CHO intake during exercise has been shown to maintain energy
levels and improve exercise capacity and performance of endurance
and intermittent type sports (for reviews, see Karelis et al.(11),
Phillips et al. (18), and Temesi et al. (24)). CHO supplementation
during prolonged exercise serves to reduce mental fatigue and
maintains CHO oxidation rates (e.g., the ability of the muscle to
burn CHO), especially late during exercise. These two issues are
critical to prevent the famous ‘‘bonking’’ or ‘‘hitting the wall,’’
and therefore, CHO supplementation helps to maintain blood
glucose concentration and exercise intensity and, thus, delays the
onset of fatigue. Therefore, CHO supplementation during exercise
may make the overall physical task more enjoyable and do so
with less strain to both body and mind. However, CHO sup-
plementation during exercise may not be suitable for everyone. In
fact, there is little benefit to using CHO for a low intensity, 45- to
60-minute exercise bout, such as a cardio session in the gym,
especially if incorporated for weight management. For activities
exceeding 1 hour, CHO supplementation may be recommended.
How much CHO is necessary to provide a performance benefit
depends on the duration and intensity of exercise, the goal of
the session, and other factors; however, amounts between 30 and
60 g/h typically are recommended (19). If exercise is shorter than
60 minutes, the individual has eaten within 3 to 4 hours of
exercise, and the goal is weight loss, then the intake of water is
sufficient. However, if clients have neglected to eat, then they
might try consuming some CHO (e.g., sport drink, CHO-
containing bar or gel) during exercise to maintain exercise in-
tensity and focus. This also could be accomplished by drinking a
lower calorie sport drink with electrolytes. The recommended
CHO amount for moderately intense exercise sessions, lasting
between 1 and 2 hours, is 30 g/h. If exercise exceeds 2 hours,
includes multiple workouts, or is intense, the intake of a sport
drink, CHO-containing bar, gel, real food, or a combination
aiming at approximately 60 g of CHO/h (9) (see Table 1 for CHO
content), taken in 15- to 20-minute intervals, is recommended.
The CHO ingested during exercise is absorbed via multiple
transporters in the small intestine (5). There is a transporter for
glucose and a transporter for fructose. Once absorbed, the CHO
is transported to muscle and converted to energy through oxi-
dation. Recently, it has been shown that oxidation rates can be
maximized if enough CHO is ingested and that the gastroin-
testinal transport mechanism is likely the rate-limiting factor
relative to how much ingested CHO is ultimately oxidized in
muscle (8). Thus, products with multiple sugars (e.g.,glucose
and fructose) use two transport systems, which move CHO
across the intestinal wall for absorption into the blood stream
more efficiently than a single transporter (8). This is important
especially if the rate of CHO ingestion exceed 60 g/h (7), as the
glucose transporter seems to be saturated at approximately 1 g/min.
Rarely are such high ingestion rates recommended in recreational
exercisers, but they are recommended for intense events exceed-
ing 3 hours (3,9) and have recently been shown to enhance en-
durance performance over more conservative intakes (4,25).
The form of CHO ingested (e.g., sport drink versus bar) does
not seem to alter the gut’s ability to absorb the CHO or the
muscle’s capacity to oxidize CHO. Thus, as long as the amount
and type of sugar (at high ingestion rate) are selected carefully
and the exerciser has habituated to the intakes, the CHO form
does not seem to play a role (16,17).
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Copyright © 2012 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
Regardless, clients or fitness professionals should test fueling
strategies during exercise for preference, tolerance, and ultimately,
efficacy. Gastrointestinal problems often arise because people are
afraid of ‘‘hitting the wall’’ and think ‘‘more food and drink is
better.’’ However, keeping things simple and using what’s been
proven, such as a sport drink and an extra energy source (e.g.,bar,
gel, or food) on an hourly basis for prolonged and high-intensity
exercise is the best approach to optimize fueling.
Fluid
Fluid replacement during exercise should occur according to
sweat rate, which can vary with environmental factors such as
heat and humidity, exercise intensity, sport, age, and sex (21).
Sweat rate can be estimated from preweight and postweight
measures and fluid intake (Table 2).
Although replacing too little fluid, or becoming dehydrated, is
probably more likely in exercisers, health and fitness professionals
also should alert their clients that drinking too much may be just
as dangerous. Hyponatremia, or the dilution of plasma sodium
level, commonly referred to as water intoxication, can be fatal and
is common in prolonged activities such as the marathon. Data
show that slow marathon times, smaller body size, and weight gain
from excessive fluid intake during the marathon are risk factors
of hyponatremia (2).
FUELING AFTER EXERCISE
Recovery nutrition has gained great attention in both the fitness
industry and in elite sports. The aim of recovery nutrition is to
replace what is lost during exercise (e.g., fluid, glycogen) and to
support an optimal hormonal and metabolic environment to
promote muscle building and repair, ultimately resulting in
training adaptations. Therefore, the initial strategy for recovery
nutrition should include fluid, electrolytes (e.g., sodium), CHO,
and protein. Whether recovery nutrition shortly after exercise is
necessary depends on the amount of recovery time between
exercise sessions and when the next eating occasion may occur.
For the occasional exerciser, drinking chocolate milk and eating
a big meal right after exercise is probably too much of a good
thing. However, for daily gym goers, or clients with serious
fitness, muscle mass, and performance goals, immediate re-
covery nutrition strategies should be considered.
Fluids and Electrolytes
One of the most important aspects of recovery is replacing lost
fluids and electrolytes. To achieve optimal rehydration after ex-
ercise, 1.5 times more fluid should be consumed than what was lost
(see Table 1 for rehydration recommendation) (23). Consuming
rehydration beverages with electrolytes or consuming water with
a snack and continuing to rehydrate with subsequent meals/
snacks will optimize fluid and electrolyte replacement (13).
Carbohydrate
The window for optimal recovery of muscle energy (glycogen)
stores ranges from 30 minutes to 4 hours after exercise. The earlier
CHO is ingested within this window, the faster glycogen (energy)
stores are replenished. To fully replenish glycogen stores (e.g.,
after a marathon, soccer match, or heavy 2-hour lifting protocol),
24 hours are needed generally (3). Thus, immediate CHO in-
take is important especially for those exercising multiple times
per day or engaging in high-intensity or prolongedexercise. These
individuals should aim at ingesting approximately 1 to 1.2 g CHO/
kg/h (~0.4 to 0.5 g/lb/h; see Table 1 for CHO content). This
means that recovery occurs over a period of several hours, start-
ing with initial recovery within the first 30 minutes after exercise
and repeatedly for up to 4 hours (3,26). For most recreational
exercisers, the timing and amount of CHO intake is not as
critical, as long as a meal is consumed within a reasonable time
frame after exercise. A great way to initiate the recovery pro-
cesses is using a sport drink, even if lower in calories or diluted.
It assists in quick rehydration because of fluid, sodium, and glu-
cose working together for timely absorption. In addition, CHO
promotes glycogen resynthesis. Adding protein in the form of a
snack to the sport drink or combining all four components in a
recovery beverage can meet easily the initial postexercise needs!
Protein
Adding protein to a postworkout recovery strategy supports muscle
repair and growth. Recent research suggests that consuming
TABLE 2: Sweat Rate Calculation for a Female Exerciser
Date
Workout
Condition
Preexercise
Weight
Postexercise
Weight
Weight
Change
Fluid Loss
During
Exercise
Fluid
Consumed
During
Exercise
Fluid Loss
+ Fluid
Consumed
Hourly
Sweat
Rate
July 23, 2011 1 hour indoorspinning 130 lbs (59.1 kg) 129 lbs (58.6 kg) 1 lb (~0.5 kg) 16 oz* (~454 mL) 8 oz 16 + 8 = 24 oz 24 oz
Replacement
of fluid during
exercise
Drink 16 to 20 oz/hour for spinning indoors or simply avoid a body mass loss greater than 2% in temperate, warm environments. Avoid
weight gain from consuming too much fluid.
Rehydration
after exercise
Drink 1.5 24 oz (= 36 oz) over the course of several hours to optimize rehydration.
*1 lb of body mass equals 16 oz of fluid. 1 kg = 2.2 lbs. 1 quart (32 oz) = ~1000 mL or 1 L.
10 ACSM’s HEALTH & FITNESS JOURNALA|www.acsm-healthfitness.org VOL. 16/ NO. 3
Fueling For Fitness
Copyright © 2012 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
approximately 15 to 25 g of protein (1), typically found in milk
(8 g of protein per cup), a Greek yogurt (15 to 20 g of protein per
cup), or commercially available recovery products (e.g.,CHO-
protein mix, CHO-protein bar), is the maximum needed to
stimulate muscle repair and growth after exercise.
Protein should be ingested as part of a recovery snack or
beverage as soon as is possible after exercise, especially after
resistance exercise (15), after intense endurance exercise (12),
and if energy and/or CHO intake is reduced for weight loss, but
the training goal is to optimize muscle mass (14,26). Repeated
feedings of protein throughout the day in the form of meals and
snack can support further muscle protein building (19). For
most exercisers, a meal containing protein (4 to 6 oz of meat,
poultry, fish, or vegetarian equivalents) ingested within 1 to 2
hours after exercise will be sufficient (Table 3).
References
1. International Olympic Committee (IOC) Sport Nutrition Consensus
Statement,2010. Retrieved from http://www.olympic.org/Documents/
Reports/EN/CONSENSUS-FINAL-v8-en.pdf, July, 2011.
2. Almond CS, Shin AY, Fortescue EB, et al. Hyponatremia among runners
in the Boston Marathon. N Engl J Med. 2005;352(15):1550Y6.
3. Burke LM, Hawley JA, Wong S. Carbohydrate for training and
competition. J Sports Sci. 2011;29(1):S17Y27.
4. Currell K, Jeukendrup AE. Superior endurance performance with
ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc.
2008;40(2):275Y81.
5. Ferraris RP, Diamond J. Regulation of intestinal sugar transport. Physiol
Rev. 1997;77(1):257Y302.
6. Hargreaves M, Hawley JA, Jeukendrup A. Pre-exercise carbohydrate
and fat ingestion: effects on metabolism and performance. J Sports
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TABLE 3: Example of Clients and Recommendations for Fueling Fitness
Situations Before During After
Normal weight female skips lunch
frequently before a 75-minute gym
workout, which starts with cardio,
followed by lifting and Pilates.
She does not like to eat before
workouts but reports feeling dizzy
during exercise.
She may try to eat lunch 2 to 3 hours
before exercise.
Lunch example: Sandwich with whole
grain bread, mustard, turkey, lettuce,
tomato w/ fresh fruit, and glass of
regular or soy milk
Although water is appropriate,
she may consume a sport drink
at 30 g CHO/h, especially if
lunch is small or nonexisting.
A combination of water, gels, or
blocs also may be appropriate.
To optimize protein synthesis and
recovery from resistance exercise,
she may consider ingesting a
recovery mix or sport drink + snack
(e.g., yogurt, chocolate milk, or
bar containing some protein).
Overweight client is focused on fat
and weight loss. He exercises in
the pool using a combination of
swimming, water walking, and
water aerobics. His workout is
scheduled from 10 to 11:30 a.m. He
wonders about how to optimize
weight loss through proper fueling.
He may try to eat breakfast around
7:30 a.m.
Breakfast example: Bowl of fresh,
seasonal fruit, topped with
Greek-style yogurt, granola
sprinkles, coffee/tea, and water
Water He may eat lunch within 1 hour of
exercise.
Lunch example: Fresh salad bowl
topped with grilled tilapia and a
fresh fruit, black bean salsa, olive
oil, vinegar, cucumber water
or water.
A first-time marathoner is getting
ready for a marathon in Florida.
She may try to eat a high CHO diet
(7 to 10 g CHO/kg per day) 3 days before
marathon start. She should get assistance
from a sport dietitian for CHO loading.
Her last meal (i.e., breakfast) should be
consumed 3 to 4 hours before race start.
Preevent breakfast example: Bowl of
oatmeal with apple sauce, brown sugar,
salt 2 scrambled eggs with light wheat
toast and diluted juice or sport drink
60 minutes before: 1 cup of sport drink
or 1 gel + water
Sport drink according to
sweat rate + gels at 20- to
30-min intervals with
~60 g CHO/h of exercise.
Attention to dehydration and
overhydration, especially in
high heat and humidity.
To assist with recovery, she may
prioritize sport drink, water, yogurt,
smoothie, chocolate milk, or a
recovery product immediately after
the race, followed by a balanced
meal with some salty food and
additional fluids.
An older adult is starting out with
resistance training. His goal is to
increase muscle mass. Training
occurs from 7 to 9 a.m.,
before work.
He may eat a small breakfast before
lifting.
Breakfast example: Bowl of whole
grain cereal with low fat milk and
seasonal fruit.
Water, coffee, or tea.
Water To optimize muscle protein building,
he may consume chocolate milk, a
milk- and/or yogurt-based smoothie
or a recovery mix. For continued
recovery, an additional snack 1 hour
later also may be recommended,
followed by lunch.
Snack example: Turkey jerky,
cucumber slices, whole grain crackers
VOL. 16/ NO. 3 ACSM’s HEALTH & FITNESS JOURNALA11
Copyright © 2012 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
7. Hulston CJ, Wallis GA, Jeukendrup AE. Exogenous CHO oxidation
with glucose plus fructose intake during exercise. Med Sci Sports Exerc.
2009;41(2):357Y63.
8. Jentjens RL, Moseley L, Waring RH, Harding LK, Jeukendrup AE.
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Carbohydrate ingestion during endurance exercise improves performance
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Disclosure: The authors declare no conflict of interest and do
not have any financial disclosures.
Nanna L. Meyer, Ph.D, R.D., CSSD, has a
dual appointment at the University of
Colorado-Colorado Springs (UCCS) and
the United States Olympic Committee where
she directs sport nutrition services, research,
and educational activities. She also is the
coordinator of the Sport Nutrition Graduate
Program at UCCS. Her research activities relate to the Female
Athlete Triad, winter sports, low bone mass in sport, vitamin D in
athletes, and developing effective nutrition intervention strategies
to promote health and performance.
Melinda M. Manore, Ph.D., R.D., CSSD,
FACSM, is a professor of Nutrition in the
Department of Nutrition and Exercise Sciences
at Oregon State University, where she also has
served as department chair and a nutrition
extension specialist. Her research and teach-
ing are in the area of nutrition and exercise,
including nutrition for health and performance, nutrition assessment,
weight management and energy balance, and supplements/functional
foods. She has presented more than 100 invited scientific and lay
lectures on nutrition topics including sports nutrition, dieting and
weight control, the female athlete triad, supplements, and the
role of diet and exercise in disease prevention.
Jackie Berning, Ph.D., R.D., CSSD, is cur-
rently the sport dietitian for the Colorado
Rockies Baseball Club and the Cleveland
Indians Minor League Baseball Teams. She
also is a member of U.S. Lacrosse Sports
Science and Safety Committee. She has won
numerous teaching awards at the University
of Colorado-Colorado Springs, and her research focus is on nu-
tritional requirement for athletic performance.
CONDENSED VERSION AND BOTTOM LINE
Adopting nutritional strategies within the joint position state-
ment often will improve exercise tolerance and help fitness
professionals and their clients recover rapidly from workouts.
An important premise of these general recommendations is that
the optimal mixture of nutrients to speed recovery from hard
training and competition can be obtained by consuming whole-
some foods and beverages, provided correct choices are made
regarding quantity, quality, and timing. The primary advantages
of properly formulated products marketed for ‘‘sports nutrition
and recovery’’ are convenience and good taste.
12 ACSM’s HEALTH & FITNESS JOURNALA|www.acsm-healthfitness.org VOL. 16/ NO. 3
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Copyright © 2012 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
