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Check Your Health: Fueling your spring time exercise

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Check Your Health: Fueling your spring time exercise (File photo: MGN)

(KUTV) — It can be hard to decide what to eat before, during, and after endurance or high-intensity exercise/training sessions.

Joy Musselman, a Registered Dietitian Nutritionist at Intermountain McKay-Dee Hospital, stopped by to help you figure it out.

Before you start

  • 3-4 hours before consume a high carbohydrate snack that contains protein.
  • 30-60 minutes before you start, consume a high carbohydrate, easily digestible snack.

During exercise

  • 30-60 grams carbohydrate every hour
  • Fuel before you feel like you need it

Recovery

  • ¾ rule – 3 eating episode in 4 hours and continually rehydrate
  • Snack 15-60 minutes after exercise that contains carbohydrate and protein.
  • Meal within 2 hours that contains 3 food groups.
  • Snack within 4 hours that contains carbohydrate and protein.

Learn more at the McKay-Dee Health and Fitness Expo April 13 at the North Campus Building from 5 p.m. to 7 p.m. It's free for the entire family.

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