Live Healthy Michigan

Brought to you by Subway

About Live Healthy Michigan:

The philosophy of the Meijer State Games of Michigan is that everyone participates regardless of age or ability; everyone is welcome and everyone plays. The Live Healthy Michigan initiative has partnered with Subway to get the residents of Michigan moving in the right direction by offering nutritional tips and expert advice.  

Please visit the following Subway links to learn more information:

Expert Advice - Nutrition tips are shared by Subway experts on how to eat and live healthier in a clear & instructive format.

Sport Nutrition for Kids

Whether you are running, swimming, skating or competing in another sport, the foods you eat and what you drink can help you perform better. 

Water - essential to keep you hydrated before, during and after exercise

Carbohydrates - supply the body with glucose (blood sugar) for energy

Cup of Yogurt - a good snack to eat within 30 minutes after your workout

Protein - needed for your body to build and repair muscles

1/2 bagel with peanut butter - sample snack to eat 2-3 hours before exercise

Remember: Athletes need more food and fluids than non-athletes. Regular meals and healthy
snacks will help fuel your body before and after exercise. It is important to give your body
enough of the right fuel in order to feel good and have the energy you need to be the best
athlete you can be.


Eating Before Exercise

Consume a carbohydrate-rich snack or meal before exercise to top off muscle stores. With pre-competition jitters, liquid meal replacements may be a better choice than whole foods.

•    Include small amounts of protein in your pre-exercise meal(s). Protein helps build and repair muscle tissue. Adequate protein before exercise may help reduce post-exercise muscle soreness.
•    Choose pre-exercise meal(s) that are low in fat and fiber to ensure optimal digestion.
•    Pre-exercise Foods & Fluids
3–4 Hours Before Exercise

•    Peanut butter & honey on toast + instant breakfast drink
•    Fruit and yogurt smoothie + low-fat granola
•    Oatmeal with brown sugar and almonds + skim milk + banana
•    Low-fat cottage cheese + apple butter + crackers + fresh grapes
•    Lean hamburger on bun with lettuce & tomato + side salad +
•    yogurt-fruit parfait
•    Turkey and Swiss sandwich + fruit + sports drink
•    Low-fat tuna melt sandwich + fruit cup + fat-free yogurt

30–60 Minutes Before Exercise

•    Sports drink or water
•    Sports gel, sport beans or gummies, sports bar
•    Piece of fruit or jam sandwich


Fuel For Your Workout - Provided by Meijer

Many myths exist when it comes to fueling your body for a workout. 
The information below will help you sort fact from fiction!
Will protein make my muscles grow?
Protein is an important part of a balanced diet, but eating more protein will not magically make you stronger. The only way to grow muscles is to put them to work. "Carbohydrates are the best fuel for working muscles," says Academy of Nutrition and Dietetics Spokesperson Heather Mangieri, MS, RD, CSSD.
Carbohydrates are partially converted to glycogen, which is stored in your muscles to power your workout. "Fifty to sixty percent of energy used during one to four hours of continuous moderate to hard endurance activity is derived from carbohydrates," says Mangieri.
Is chocolate milk really an athlete's best friend?
Chocolate milk does provide needed carbohydrate and protein which makes it an effective recovery aid, but it's not your only choice. "Yogurt or half a turkey sandwich on whole wheat can be just as effective," says Mangieri.
Adapted from Erin Sund, The Academy of Nutrition and Dietetics
Should I consume sports drinks, gels and energy bites during my workout?
It is important to replace lost fluids and provide carbohydrates to maintain blood glucose levels while working out. "Gels, energy bites or sports drinks can be an effective way to supply the body with energy, but they are not necessary. Real food will provide the same benefit as these pre-designed workout fuels," says Mangieri.
For some athletes, eating solid food in the middle of a workout can cause digestive upset. In these cases, easily consumed sports gels, chews or drinks may help. "Food and fluid intake around workouts should be determined on an individual basis with consideration for an athlete's gastrointestinal tract tolerance, as well as duration and intensity of the workout," says Mangieri.