Golden Door Spa nutrition adviser Wendy Bazilian, DrPH, RD, a doctor of public health and registered dietitian in San Diego and author of The SuperFoods Rx Diet (Rodale), offers the following tips for fueling and refueling.
• 2-4 hours before a workout: Eat a light meal of quality carbs, lean protein and a little fat: whole-grain pita half with sliced turkey, cheddar, Romaine, tomato and an apple.
• 30–60 minutes before a workout: Eat a small, mostly carbohydrate snack with 75 to 100 calories: a banana, an orange, toast or small cup of oatmeal.
• During a workout: For workouts lasting longer than an hour, consume 6 to 8 ounces of a carbohydrate-electrolyte replacement/sports beverage every 15 minutes or 6 to 8 ounces of water every 15 minutes and 75–100 calories of carbohydrate sports gel or equivalent every 20– 30 minutes.
• Post-workout: Eat a modest meal with carbs, protein, and healthy fat: a sandwich with whole-grain bread, peanut butter and fruit preserves or banana slices, nuts, dried fruit, low-fat yogurt with honey.
FUEL TO GO
Oxylent Multi-Vitamin Drink
30 servings, $34.95; oxylent.com
A multi-vitamin drink that energizes
Clif Shot Electrolyte Drink
45 servings, $22; clifbar.com
91 percent organic drink mix includes
decaffeinated green tea extract, sodium
chloride, potassium and magnesium.
Liquid Gold Sports Gel
5 servings, $5.99; liquidgoldenergy.com
Made with organic honey, sea salt and
molasses, this gel energizes with only
1.3-ounce bar, $1.59; theprobar.com
Certified organic, vegan, low in sugar and
high in omega-3s.
16 bars, $25.45; larabar.com
Gluten-free and made with raw ingredients,
this bar has 6 grams of protein.