Whether you are a weekend warrior, age-group participant, or a professional athlete, “sports nutrition” is key for continued success in performance and overall enjoyment in any given sport or activity. Another added benefit is the improvement of your personal health and wellness. Proper nutrition and a solid training program can positively influence individual performance. In order to train and perform at the highest level, the body requires a balance of nutrients, including; carbohydrates, protein, fat, vitamins, minerals and fluids. When adequate amounts of calories, nutrients, and fluids are not present, training efforts may be in vain. Therefore, fueling and hydrating your body properly is important before, during, and after every workout to ensure the greatest gain in health and performance.
Pre-Exercise Nutrition:
Pre-exercise nutrition is important to ensure that your body has the necessary fuel in order to accomplish the workout that day. However, the amount and type of calories consumed depends on the individual, the time of day when his or her workout occurs, as well as the energy demands and stress of the activity. For example, an individual going for a brisk morning walk would have different nutrient and calorie needs than a power-lifter. Each needs proper fuel for their exercise; however, the specific needs of each exercise differ greatly. A problem that can arise when working out in the morning is inadequate consumption of nutrients from a “full breakfast” if an individual is not able to tolerate eating before exercise. In this case, sports or protein drinks, gels, chews, or bars could be substituted to provide the required energy needs. According to Christopher Mohr, PhD, RD, the ideal time to consume your pre-exercise nutrition is 1 – 3 hours before the event or workout, depending on your individual tolerance.
During Exercise Nutrition:
Nutrition consumed during exercise depends not only on the type of exercise being performed, but also on the duration of the activity. Generally, any activity lasting less than an hour does not require additional fuel to be consumed while participating and water is an adequate source of hydration. According to a joint position statement released by the American Dietetic Association (ADA), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM), the focus of nutrient intake is different for athletes participating in any activity lasting longer than an hour; require additional intake of nutrients as well as a carbohydrate beverage. The focus is on both energy and hydration. Sports drinks contain sugar, which allows the carbohydrate to be used as fuel for the activity rather than be stored for later use. Sports gels, chews, or bars are also good options for fueling during exercise. It is important to test your tolerance of fueling strategies and products before the day of your race or event.
Post-Exercise Nutrition:
Post exercise nutrition and hydration are vital to your ability to recover after activity. In an article entitled, Fueling For Fitness: Food and Fluid Recommendations For Before, During, and After Exercise, the authors highlight the importance of fluid, carbohydrate, and protein replacement in post exercise nutrition. Carbohydrates provide the needed fuel for the body and should be replenished after exercising. Protein is essential after activity because it is the nutrient that is responsible for repairing and rebuilding the muscles. Adequate carbohydrate and protein intake after exercise can help you recover quickly, as well as help to reduce muscle soreness. Ideally, you should consume your post exercise meal 15 minutes to two hours after completion of the activity. This interval of time after exercise is when the body is going to be the most efficient at using nutrients. Meaning, each nutrient consumed will be directly used for its specific purpose rather than being stored for later use. According to the Academy of Nutrition and Dietetics Spokesperson Christine Gerbstadt, MD, MPH, RD, CSSD, a 3:1 ratio of carbohydrates and protein within 15 – 20 minutes after exercise is optimal for muscle repair and recovery.
Taking it Home:
No matter what your goals are with exercise, you want to ensure you get the most out of every workout and “nutrient timing” is the key. Remember to take into account the specific conditions surrounding your chosen activity; time of day, energy demands, stress and duration. Plan ahead to ensure you have good nutritional choices for before, during, and after your workout. Carbohydrates and protein are key nutrients for recovering and rebuilding of the muscles and should be consumed within two hours after exercising. “Nutrient timing” varies for each person, so experimentation is helpful to determine what works best for you. Eat right then play hard!
