Fueling for speed and strength in sports -
You are more likely to be tired and perform poorly during sports when you do not get enough:. The ideal diet for an athlete is not very different from the diet recommended for any healthy person. People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising.
To help you perform better, avoid exercising on an empty stomach. Everyone is different, so you will need to learn:.
Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in the muscles and liver. It's beneficial to eat carbohydrates before you exercise if you will be exercising for more than 1 hour.
You might have a glass of fruit juice, a cup grams of yogurt, or an English muffin with jelly. Limit the amount of fat you consume in the hour before an athletic event. You also need carbohydrates during exercise if you will be doing more than an hour of intense aerobic exercise.
You can satisfy this need by having:. After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily. Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up.
Most Americans already eat almost twice as much protein as they need for muscle development. Too much protein in the diet:. Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise.
Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature.
Your body can lose several liters of sweat in an hour of vigorous exercise. Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include:. Offer children water often during sports activities.
They do not respond to thirst as well as adults. Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound grams you lose while exercising, you should drink 16 to 24 ounces to milliliters or 3 cups milliliters of fluid within the next 6 hours.
Changing your body weight to improve performance must be done safely, or it may do more harm than good. Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects.
It is important to set realistic body weight goals. This meal should include complex carbohydrates for sustained energy, moderate protein for muscle support, and a small amount of healthy fats. You can also have a snack minutes before the session if you want or need some additional carbohydrates.
This snack should be predominantly carbs to assist digestion. Key Takeaway: Plan your training around your main meals and have a snack just beforehand if you require some extra carbs. Note: Athletes should be aware of a phenomenon called rebound hypoglycemia, where blood sugars can drop suddenly after eating a meal.
This typically happens minutes after eating, and it does not impact all athletes. This will help maintain blood glucose levels and delay fatigue. Studies investigating the exact dose were inconclusive as to the optimal dose.
In this case, more carbs are not the answer when lifting weights. Only when the training volume got very high did the benefit of more carbs become apparent within the session.
The post-workout period is critical for recovery. However, if you have the time, shower, get dressed, relax, and enjoy your meal. Consume a meal rich in carbohydrates and protein, ideally within sixty minutes.
You have up to two hours after training to maximize your recovery and adaptations in that post-workout window. Your carb intake will vary between 0.
Aim for about 0. While these guidelines provide a solid foundation, personalization is key to optimizing your nutrition for triathlon and strength training.
Here are some things to consider:. Adjust your carbohydrate intake based on the intensity and duration of your training sessions. Longer endurance sessions require higher carbohydrate consumption, while lighter days benefit from lower or moderate intake. Factoring intensity into this is also important.
World champion athletes and teams use it to provide periodized and personalized nutrition based on the principles outlined within this article. If you want to remove decision paralysis, then Fuelin is your answer.
Tailor your nutrition plan to align with your training phases. During strength-focused stages, emphasize protein intake and appropriate amounts of carbohydrates to maximize strength gains and body composition goals. Moderate fat intake during this period is recommended. In high-volume endurance phases or performance phases, prioritize carbohydrate fueling to match the volume and intensity.
Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes. Make a plan to eat a variety of fruits and vegetables daily.
The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color. One serving is approximately the size of a baseball. Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery. Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu.
Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources. Limit the refined grains and sugars such as sugary cereals, white breads and bagels. You'll benefit more from whole-grain products.
Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes. Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance.
Options include milk, water, percent fruit juice and sport drinks. However, realize that sport drinks and percent fruit juice tend to be higher in overall sugar content and, in the case of fruit juice, lack many of the health benefits present in its whole food counterpart.
Also, be sure not to confuse sports drinks such as Gatorade with "energy" drinks such as Red Bull and similar beverages. Stick with whole food options as much as possible as opposed to highly processed foods.
Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals. Plan a nutritious meal by choosing at least one food from each category.
Healthy fat. Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan.
A general rule for training is to consume a minimum:.
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