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Unlocking your full potential goes beyond sheer determination; it requires the right fuel. Whether you are a seasoned athlete striving for peak performance or a newcomer to the gym, use the following nutrition principles to optimize your workout and accelerate recovery.
Aim to eat a 200-250 calorie snack containing carbohydrates and protein 30-60 minutes before your workout. This powerful combination helps regulate blood sugar levels and keep your energy high for your workout.
If you are properly fueled prior to exercising, hydrating the body with water and/or sports drinks is sufficient for exercising less than one hour. However, if you have multiple training sessions in a day, carbohydrate consumption in amounts typically provided in sport drinks (6% to 8%), especially if you are exercising in the morning after an overnight fast, will help maintain blood glucose levels and improve performance. Blood glucose also supplies the brain with fuel helping you to focus and complete the workout.
For training sessions lasting up to 3 hours, you should consume up to 60 grams of carbohydrate per hour. Select products with multiple carbohydrate sources including glucose, glucose polymers and some fructose. You may choose to refuel with sports nutrition products such as carbohydrate gels, chews, and energy bars, or easily digestible carbohydrate foods low in fat, protein and fiber.
Foods and fluids should be consumed in regular short intervals, such as every 15 to 20 minutes. This allows time for gastric emptying and absorption. Training is an ideal time for you to experiment with foods and nutrition products to determine what you prefer.
For exercise sessions lasting more than three hours you should consume approximately 60-70 grams per hour of carbohydrate. You should use the longer training sessions as an opportunity to practice the quantity and timing of nutrient intake for race day nutrition… as training is the best ground test and try.
After a challenging workout, your body needs a combination of protein and carbohydrates. Think of carbohydrates as the fuel that replenishes your energy stores and protein as the repair crew that builds and strengthens your muscles. Both are essential.
Aggressive post-exercise fueling isn’t necessary if you are training at moderate intensity 2-3 times a week. Your regular meals will support recovery within 24-48 hours.