Good nutrition and hydration can help your body perform better and recover faster after
exercise.

Optimal nutrient intake

Carbohydrates (starches and sugars) are a source of energy that helps maximize your body’s ability to use glycogen to fuel short high-intensity exercises, while fat helps fuel your body for longer exercise sessions.

Protein is essential to maintain and build muscles and helps improve muscle protein synthesis, prevent muscle damage and promotes recovery. Adequate fluid and electrolytes also play a key role.

PRE, DURING and POST exercise

Getting your pre, during and post-exercise meals and fluid intake right can have a positive impact on your exercise and the results you achieve and also how you feel afterward. What you eat before exercise is important for fueling your workout and sustaining your performance throughout. What you eat after your workout is crucial for recovery and repair. For very long periods of exercise, you will also need to add a snack and/or fluids and electrolytes in your routine.

Remember that your choices of foods and exercise routines must be safe for your transplanted organ. Be careful with using over the counter supplements. These should be taken under the advice and supervision of your medical team. The timing of these meals and snacks surrounding your exercise is important. Meals
(breakfast, lunch, and dinner) should be consumed 2-3 hours before exercise and snacks or pre work out meals should be consumed not less than 30 minutes before exercise. As a rule, all meals and snacks should contain some carbohydrate and some protein and can include a small amount of fat. The correct meals and snacks will improve your stamina and prevent hypoglycemia and prevent you from feeling sluggish, lightheaded and fatigued during and post-exercise.

Multiple factors affect will affect your foods choices including the duration and intensity of your workouts, the weather, how much you sweat and your individual needs. Work with your Dietitian to customize your menu to suit your needs and your exercise schedule.

Register to gain access to the Refit Exercise Program (prescribed exercise programs with accompanying videos) and the Wellness Series (8 – 10 part video courses designed to help you live right, move right and eat right)

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