Eating & Drinking for Exercise – Nutrition Tips Before, During, and After Activity

Staying active is an important part of healthy aging.
What you eat and drink around exercise can help you:

✔ Maintain strength
✔ Improve energy
✔ Prevent fatigue
✔ Support muscle health
✔ Avoid dehydration

Older adults may especially benefit from thoughtful nutrition timing.

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Before Exercise: Fuel Your Body

Eating before activity helps give your muscles energy.

When to Eat

➡️ A balanced meal: about 2–3 hours before activity
➡️ A small snack: about 30–60 minutes before activity

What to Eat

Choose foods that include:

✔ Carbohydrates (for energy)
✔ Protein (for muscle support)

Limit high-fat foods before activity — they may cause stomach discomfort

Examples of gentle pre-activity foods:

• Oatmeal
• Yogurt with fruit
• Banana
• Smoothie
• Apple with a small amount of nut butter

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During Exercise: Do You Need to Eat?

For most light or moderate activity:

➡️ Less than 45 minutes → Water is typically enough

For longer sessions (such as extended walking or exercise classes):

➡️ Activity lasting more than 1 hour may benefit from small carbohydrate snacks

Examples:

• Fruit
• Crackers
• Pretzels
• Dried fruit

For many older adults doing gentle movement, food during exercise is often not needed.

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After Exercise: Support Recovery

Eating after activity helps:

✔ Restore energy
✔ Reduce soreness
✔ Maintain muscle

Try to eat within:

➡️ 30–60 minutes after exercise

Best Post-Activity Choices

Include both:

✔ Protein
✔ Carbohydrates

Examples:

• Yogurt with berries
• Hard-boiled egg with fruit
• Tuna and crackers
• Turkey sandwich
• Smoothie

Chocolate milk is also sometimes used for recovery

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Hydration: Just as Important as Food

Older adults may not feel thirst as strongly — so hydration matters.

Before Exercise

Drink:

➡️ About 16 oz of water 2–3 hours before activity
➡️ Another 8 oz shortly before starting

During Exercise

Drink:

➡️ Small sips every 15–20 minutes

Room temperature water may be easier to tolerate than cold.

After Exercise

Drink:

➡️ 16–24 oz of water after activity

**Consult with your healthcare provider if you have any fluid restrictions.

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Do You Need Sports Drinks?

Sports drinks may be helpful only when:

➡️ Exercising longer than 1 hour

Otherwise, they may add unnecessary sugar or calories

If using sugar-free sports drinks, you may still need carbohydrates for energy.

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Extra Tips for Older Adults

✔ Avoid exercising on an empty stomach
✔ Start with small portions
✔ Eat slowly if appetite is low
✔ Monitor how foods affect digestion
✔ Stay consistent with hydration

If you have:

• Diabetes
• Kidney disease
• Heart conditions

Your nutrition plan may need adjustments.

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Food Safety Reminder

Always consider food allergies when selecting snacks or meals.

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Nutrition and hydration needs vary based on health conditions, medications, and activity level. Older adults should consult their healthcare provider or registered dietitian before making dietary/fluid intake changes related to exercise. Call 911 if you are experiencing a medical emergency.