• Avoid foods high in fat and protein before working out.

• If exercising less than an hour common carbohydrates choices include bagels, plain or toasted bread, crackers, plain pasta and bananas.

• If exercising longer than an hour try foods like bananas, oatmeal, and apples because they have a low glycemic index, (the apple fructose may upset the stomach).

• Foods especially carbohydrates with a low glycemic index eaten about an hour before your client’s workout are digested enough to be used as fuel, and they will continued to be metabolized through out the exercise session, but they do little to replenish glycogen stores.

• After exercise the nutritional priorities are carbohydrates and fluid replenishment. ( banana, sport drink)- if exercising for at least an hour. If not the primary need is for water, not sugar and minerals.- sport energy drinks will replace most of the calories a client uses in half-hour workout. If the goal is to lose weight then stick to water.

• In order to know if the intake of water is enough to match the sweat losses. The after workout weight should be the same as the preexercise weight.