Nutritional tips to boost your energy and feed your body before, during and after you exercise

At this time of year we’re all looking for ways to improve our fitness levels and lose the extra weight we gained over the holidays.  As you begin your exercise training or while running a marathon, what you eat is important to help nourish and fuel your body.

Baptist Health South Florida can help you. As the proud sponsor of Wellness Wednesdays- on WSVN7, we have produced a series of interviews and tips from marathoners, medical experts and sports professionals who will show you how to accomplish your goals and kick off the new year for a healthier, happier and more active you!

The series, which began December 13, will continue until the ING Miami Marathon on Sunday, January 27. Many of the people you will meet throughout the series are “regular” people who made a resolution to become healthy and enjoy a better lifestyle.

Meet Tim Katz, a registered dietician at Baptist Health South Florida.

Tim Katz, registered dietician at Baptist HealthTim, our expert dietitian, offers several nutritional tips that show you what to eat and drink to boost your energy and feed your body before, during and after you exercise.

He says you don’t need any special diet to start your exercise program, but you should include a combination of fruits, vegetables, carbohydrates (bread, rice, pasta), lean proteins (chicken, fish, turkey) and low-fat dairy.

Here are some of Tim’s other suggestions:

  • Eat one to four hours before training.
  • If you are training for a marathon or any sport that lasts for a long period of time, consume 25-60 grams of carbohydrates (energy bars, gummies, hard candy, sports drinks) every hour after the first hour.
  • Drink water for the first hour of your training, but as you increase your time, consider drinking sports drinks because they help stabilize the electrolytes and carbohydrates in your body.
  • Chocolate milk is a great drink after your run or exercise program.  It has the perfect ratio of carbohydrates and protein.

Tim says that “for any exercise routine, it’s important to hydrate and follow a nutritious meal plan.”  

Eat well and keep moving!

Healthcare that Cares

With internationally renowned centers of excellence, 12 hospitals, more than 27,000 employees, 4,000 physicians and 200 outpatient centers, urgent care facilities and physician practices spanning across Miami-Dade, Monroe, Broward and Palm Beach counties, Baptist Health is an anchor institution of the South Florida communities we serve.

Language Preference / Preferencia de idioma

I want to see the site in English

Continue In English

Quiero ver el sitio en Español

Continuar en español