Sports Nutrition and Exercise Foods
Your Workout Menu Plan
Fuel Your Body for Max Results
Sports drink (like Gatorade)
Bowl of cereal
Peanut Butter and Jelly Sandwich
Cup of coffee
When to have it: While you’re out on a long walk or hike
Your workout: Low-intensity activities such as hiking
Trail mix is a great food for low-intensity exercise, says DelloIacono-Thies. “It’s often a good combination of nuts, dried fruit, and maybe a little bit of chocolate to keep you going.”
Avoid munching on trail mix when you’re working out at high intensity to reduce your risk of choking. Take a bag along on a casual bike ride through the city or on a walk or hike that lasts an hour or longer.
DelloIacono-Thies offers this warning: Watch out for portion control. A good guideline is to eat only what you can hold in your palm. This is a good measure, because it proportional to the size of the person.
“If you’re buying trail mix in bulk it’s easy to overeat it. It’s high in fats from nuts, which are good fats, but even too much of that will make you move more slowly because your body is working to digest it,” says DelloIacono-Thies. “When you eat too much you get that sleepy feeling because your body is working on digestion.”