Leslie Bonci is Director of Sport Nutrition at the University of Pittsburgh Medical Center. She is the author of Sport Nutrition for Coaches. Leslie recommends that you eat 15 minutes after exercise to replenish muscle glycogen lost during working out. According to Leslie, exercising on an empty stomach is one of the worst things an athlete can do. They should eat a fist-sized amount of food prior to exercise. Water is just as important. Drink 20 ounces of liquid 1 hour before exercise. It takes that long for the water to leave the stomach and make its way into muscle. Gulp, don’t sip, about 8 ounces per hour during exercise. Gulps leave the stomach more rapidly and sipping can cause cramps by being in the gut too long.
Music Break: Meditation