Welcome to the Fuel for Fall Performance Nutrition Challenge Blog.  We are almost done! Hang in there and make sure you get all your healthy fuel in so you can keep kicking butt at the gym.

This week will be all about sports nutrition; what to eat before your workout, after your workout and what to take before, during and after your workout. Your daily bonus challenge for Tuesday, December 9th, is to eat some carbohydrates within 45 minutes of the end of your workout.  If you are looking to lean out, real food is your best option and this can be a very small amount, around the 10-20g mark for smaller women up to 20-30g for larger men. Choose starchy carbohydrates such as roots and tubers (squash, potato, sweet potato, turnips, beets, etc), fruit won’t help recovery in the same way that starchy carbs will.  If you are looking to gain muscle mass or if you have another training session or for example a hockey game coming up, increase that amount significantly up to 75-100g for smaller women and 100-150 for larger men. If you are just looking to feel good, perform well and stay healthy aim for somewhere in the middle.  In order to get your bonus point for Tuesday, you will need to not only ingest your carbs after your workout, but maintain your protein intake from yesterday.