An effective nutrition recovery plan supplies the right nutrients at the right time. Recovery is the body's process of adapting to the previous workload and strengthening itself for the next physical challenge.

Nutritional components of recovery include carbohydrates to replenish depleted fuel stores, protein to help repair damaged muscle and develop new muscle tissue, and fluids and electrolytes to rehydrate. A full, rapid recovery supplies more energy and hydration for the next workout or event, which improves performance and reduces the chance of injury.

Training generally depletes muscle glycogen. To maximize muscle glycogen replacement, athletes should consume a carbohydrate-rich snack within this minute window. The recommendation for rapidly replenishing glycogen stores is to take in foods providing 1. For a pound athlete, that equates to between 68 and g of carbs or ~ 4.

Since this can be difficult to consume in whole foods shortly after activity, liquid and bar supplements may be useful and convenient after exercise. Consuming smaller amounts of carbohydrates more frequently may be prudent if the previous recommendation leaves the athlete feeling too full.

Bananas are a great source of healthy carbs , if you didn't know! Muscle tissue repair and muscle building are important for recovery.

Whether you're focusing on endurance or strength training, taking in protein after a workout provides the amino acid building blocks needed to repair muscle fibers that get damaged and catabolized during exercise, and to promote the development of new muscle tissue. Recent research has further demonstrated that a similar amount of protein approximately g after resistance exercise may even benefit athletes on calorie-restricted diets who also want to maintain lean body mass Areta et al.

It is important to note that some literature emphasizing extremely high levels of protein intake-well beyond these recommendations-for strength training may be dated and lack quality research Spendlove et al. Virtually all weight lost during exercise is fluid, so weighing yourself without clothes before and after exercise can help gauge net fluid losses.

It is important to restore hydration status before the next exercise period. However, water may be all you need if exercising for less than 1 hour at a low intensity. While these recommendations are a good starting point, there are no absolute sports nutrition rules that satisfy everyone's needs…so paying attention to how you feel during exercise and how diet affects performance is of utmost importance.

You may have to use different timing and alternate routines to create a nutrition and exercise combo that works best. Timing certainly is critical in sports nutrition, and optimizing that can make all the difference! Read also: Muscle Clocks - The Value of Synchronized Training.

Fast fix: You can positively affect event outcomes by eating the right foods in the right amounts at the right times. A good way to start recovery is to consume a snack with carbohydrates and a moderate amount of protein, plus fluids and sodium, within 30 minutes after exercise.

If you have no appetite post-exercise, a recovery beverage may be a good option. To recover quickly and completely, your body needs healthy fuel like the choices shown here-beginning within 30 minutes of your session's end.

Alencar, M. Increased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet.

Nutrition Research, 35 5 , American College of Sports Medicine. ACSM position stand. Exertional heat illness during training and competition. Areta, J. Reducing resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.

American Journal of Physiology: Endocrinology and Metabolism, 8 , E Burd, N. British Journal of Sports Medicine, 45 , Campbell, C. Carbohydrate-supplement form and exercise performance. International Journal of Sports Nutrition and Exercise Metabolism, 18 2 , Dunford, M.

Nutrition for Sport and Exercise 2nd ed. Boston: Wadsworth Publishing. Rosenbloom, C. Sports Nutrition: A Practice Manual for Professionals 5th ed.

Chicago: American Dietetic Association. Schisler, J. Running to maintain cardiovascular fitness is not limited by short-term fasting or enhanced by carbohydrate supplementation. Smith, A. Wardlaw's Contemporary Nutrition 10th ed. New York: Morgan-Hill.

Spendlove, J. Dietary intake of competitive bodybuilders. Sports Medicine, 45 7 , However, the ratio in which you need to consume them varies by the individual and type of exercise 1. Your muscles use the glucose from carbs for fuel.

But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training, and your overall diet 1.

As these stores become depleted, your output and intensity diminish 1. Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise 2. Carb loading , which involves consuming a high carb diet for 1—7 days, is a well-known method to maximize glycogen stores 3 , 4.

Many studies have documented the potential of pre-workout protein consumption to improve athletic performance. Eating protein alone or with carbs prior to exercise has been shown to increase muscle protein synthesis 5. One small study found that consuming 25 grams g of whey protein before exercise enhanced whole body anabolism, or muscle growth, compared to a placebo 6.

Other benefits of eating protein before exercise include 6 , 7 , 8 , 9 :. While glycogen is used for short and high intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low intensity exercise Some studies have investigated the effects of fat intake on athletic performance.

However, these studies looked at high fat diets over a long period, rather than prior to exercise For example, one review found that following a low carb, high fat diet could improve body composition and increase maximal oxygen uptake when paired with high intensity interval training HIIT Carbs help maximize glycogen stores for high intensity exercise, while fat helps fuel your body for longer, less intense workouts.

Meanwhile, protein improves muscle protein synthesis and aids recovery. The timing of your meal is also an important aspect of pre-exercise nutrition. To maximize the results of your training, try to eat a complete meal containing carbs, protein, and fat 2—3 hours before you exercise.

In that case, then you can still eat a decent pre-workout meal. However, keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be.

If you eat 45—60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein.

For meals eaten closer to your workout, choose simpler carbs and some protein. A good rule of thumb is to eat a mixture of carbs and protein prior to exercise 1.

A combination of carbs and protein is recommended for pre-workout meals. Which foods and how much you should eat can vary based on the type, duration, and intensity of your workout. Supplement use is common in sports. These products may enhance performance, improve strength, increase lean body mass, and reduce fatigue.

Creatine is probably the most commonly used sports supplement. It has been shown to increase muscle mass, muscle fiber size, muscle strength, and power, all while delaying fatigue 15 , Taking 3—5 g of creatine monohydrate per day is effective Among many other benefits, caffeine has been shown to improve performance, increase strength and power, help reduce feelings of fatigue, and stimulate fat burning 18 , Caffeine can be consumed in coffee, tea, and energy drinks, but it can also be found in pre-workout supplements and pills.

However, it has been shown to be effective even when ingested 15—60 minutes prior to exercise Studies have shown that taking BCAAs before workouts helps decrease muscle damage and increase muscle protein synthesis 20 , Most benefits of BCAAs have been observed in doses of at least 91 milligrams mg per pound lb.

of body weight, or mg per kilogram kg For a person that weighs lbs. Beta-alanine is an amino acid that increases your muscle stores of carnosine. It has been shown to be most effective for short and high intensity exercises.

It does this by increasing exercise capacity and muscle endurance while reducing fatigue 23 , The recommended daily dose is 4—6 g, which should be taken for at least 2—4 weeks The combination of these ingredients may have synergistic effects and improve performance significantly Remember, strategic fueling can only help you… never hurt you!

Her first introduction to working with professional athletes was back in when she worked at the UFC performance institute in Las Vegas, Nevada. Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC.

The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy.

Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University.

You can find her on LinkedIn here. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Nutrition Pre-Workout Food Tips to Boost Performance. The Author. Related Posts. Nutrition Considering Medication for Obesity? Here's What You Need to Know. Nutrition The Blue Zone Diet: What to Eat to Live Longer.

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Here are just some of the foods to consider prior to the start of an event. Foods with a lot of fat or fiber can be difficult to digest and tend to remain in the stomach for a long time. What this means is the blood meant to deliver oxygen to the muscles will instead get diverted to the stomach.

As a rule, avoid foods like doughnuts, fries, potato chips, candy bars, or red meat. While beans, dried fruit, coleslaw, and dairy may fit the bill nutrition-wise, you may want to skip them and other potentially gassy foods prior to exercise if you are prone to bloating.

Before a workout, skip any foods that are difficult to digest high fiber or high-fat foods or low in nutrient value, such as fried foods and candy. It's important to plan out the timing of your workouts and meals each day to avoid eating too much or too little beforehand and to pack snacks that will give you the fuel you need.

Common pitfalls include:. It can be helpful to establish a pre-exercise eating routine that you know works for you. It may take some experimentation to find which pre-exercise foods work best to sustain your workouts.

Although sugary food like candy cookies can give a short burst of energy, they don't offer nutrition your body needs. Choose snacks that fit into an overall healthy eating plan.

For example, opt for fresh fruit and bread with nut butter instead. It can be helpful to keep some pre-exercise snacks with you so that if your schedule changes, you'll still have them available before a workout.

Even when you have a routine, plan to adjust it as needed. For example, if you know you will going out for a heavy lunch and usually workout in the middle of the day, try to plan your workout in the morning or wait at least four hours to allow some time for digestion. Planning out your pre-exercise foods will help you feel energized not depleted and may help you reach your fitness goals.

Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. Kloby Nielsen LL, Tandrup Lambert MN, Jeppesen PB. The effect of ingesting carbohydrate and proteins on athletic performance: a systematic review and meta-analysis of randomized controlled trials.

Ormsbee MJ, Bach CW, Baur DA. Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. Published Apr Yalçın T, Al A, Rakıcıoğlu N.

The effects of meal glycemic load on blood glucose levels of adults with different body mass indexes. Indian J Endocrinol Metab. Grundy MM, Edwards CH, Mackie AR, Gidley MJ, Butterworth PJ, Ellis PR. Re-evaluation of the mechanisms of dietary fibre and implications for macronutrient bioaccessibility, digestion and postprandial metabolism.

Br J Nutr. Kanter, M. High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutr Today. DOI: By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.

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Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. By Elizabeth Quinn, MS Elizabeth Quinn, MS. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.

Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Mia Syn, MS, RDN. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Importance of Pre-Exercise Nutrition. It also can increase the risk of strains, sprains, stress fractures and other injuries from exercise-related fatigue.

Furthermore, letting the body get too depleted may cause people to overeat afterward, undoing the benefits of exercising in the first place. This keeps the body fueled, providing steady energy and a satisfied stomach.

Knowing the why, what and when to eat beforehand can make a significant difference in your training. As Jackie Kaminsky notes in her blog 10 Nutrition Myths , nutrient timing can be effective overall, but it's not for everyone. A diet plan is crucial for maximizing daily workouts and recovery, especially in the lead-up to the big day.

And no meal is more important than the one just before a race, big game or other athletic event. Choosing the wrong foods-eating or drinking too much, consuming too little or not timing a meal efficiently-can dramatically affect outcomes.

Similarly, maintaining an appropriate daily sports-nutrition plan creates the perfect opportunity for better results. This supplies immediate energy needs and is crucial for morning workouts, as the liver is glycogen depleted from fueling the nervous system during sleep.

The muscles, on the other hand, should be glycogen-loaded from proper recovery nutrition the previous day. The body does not need a lot, but it needs something to prime the metabolism, provide a direct energy source, and allow for the planned intensity and duration of the given workout.

But what is that something? That choice can make or break a workout. The majority of nutrients in a pre workout meal should come from carbohydrates, as these macronutrients immediately fuel the body.

Some protein should be consumed as well, but not a significant amount, as protein takes longer to digest and does not serve an immediate need for the beginning of an activity. Research has demonstrated that the type of carbohydrate consumed does not directly affect performance across the board Campbell et al.

Regular foods are ideal e. Exercisers might also supplement with a piece of fruit, glass of low-fat chocolate milk or another preferred carbohydrate, depending on needs.

Pre-exercise fluids are critical to prevent dehydration. Before that, the athlete should drink enough water and fluids so that urine color is pale yellow and dilute-indicators of adequate hydration. Read more: What to Eat Before a Workout. Timing is a huge consideration for preworkout nutrition.

Too early and the meal is gone by the time the exercise begins; too late and the stomach is uncomfortably sloshing food around during the activity. Although body size, age, gender, metabolic rate, gastric motility and type of training are all meal-timing factors to consider, the ideal time for most people to eat is about hours before activity.

If lead times are much shorter a pre-7 a. workout, for example , eating a smaller meal of less than calories about an hour before the workout can suffice. For a pound athlete, that would equate to about 68 g or servings of carbohydrate, 1 hour before exercise.

For reference, 1 serving of a carbohydrate food contains about 15 g of carbohydrate. There are about 15 g of carbohydrate in each of the following: 1 slice of whole-grain bread, 1 orange, ½ cup cooked oatmeal, 1 small sweet potato or 1 cup low-fat milk. It is generally best that anything consumed less than 1 hour before an event or workout be blended or liquid-such as a sports drink or smoothie-to promote rapid stomach emptying.

Bear in mind that we are all individuals and our bodies will perform differently. It may take some study to understand what works best for you. Preworkout foods should not only be easily digestible, but also easily and conveniently consumed.

A comprehensive preworkout nutrition plan should be evaluated based on the duration and intensity of exertion, the ability to supplement during the activity, personal energy needs, environmental conditions and the start time.

For instance, a person who has a higher weight and is running in a longer-distance race likely needs a larger meal and supplemental nutrition during the event to maintain desired intensity. Determining how much is too much or too little can be frustrating, but self-experimentation is crucial for success.

The athlete ought to sample different prework-out meals during various training intensities as trials for what works. Those training for a specific event should simulate race day as closely as possible time of day, conditions, etc. when experimenting with several nutrition protocols to ensure optimal results.

See how to count macros to keep your nutrient timing as effective as possible. Supplemental nutrition may not be necessary during shorter or less-intense activity bouts.

If so, carbohydrate consumption should begin shortly after the start of exercise. One popular sports-nutrition trend is to use multiple carb sources with different routes and rates of absorption to maximize the supply of energy to cells and lessen the risk of GI distress Burd et al.

Consuming ounces of such drinks every minutes during exercise has been shown to extend the exercise capacity of some athletes ACSM However, athletes should refine these approaches according to their individual sweat rates, tolerances and exertion levels. Some athletes prefer gels or chews to replace carbohydrates during extended activities.

These sports supplements are formulated with a specific composition of nutrients to rapidly supply carbohydrates and electrolytes. Most provide about 25 g of carbohydrate per serving and should be consumed with water to speed digestion and prevent cramping.

To improve fitness and endurance, we must anticipate the next episode of activity as soon as one exercise session ends. That means focusing on recovery, one of the most important-and often overlooked-aspects of proper sports nutrition.

An effective nutrition recovery plan supplies the right nutrients at the right time. Recovery is the body's process of adapting to the previous workload and strengthening itself for the next physical challenge.

Nutritional components of recovery include carbohydrates to replenish depleted fuel stores, protein to help repair damaged muscle and develop new muscle tissue, and fluids and electrolytes to rehydrate.

A full, rapid recovery supplies more energy and hydration for the next workout or event, which improves performance and reduces the chance of injury.

Training generally depletes muscle glycogen. To maximize muscle glycogen replacement, athletes should consume a carbohydrate-rich snack within this minute window.

The recommendation for rapidly replenishing glycogen stores is to take in foods providing 1. For a pound athlete, that equates to between 68 and g of carbs or ~ 4.

Since this can be difficult to consume in whole foods shortly after activity, liquid and bar supplements may be useful and convenient after exercise. Consuming smaller amounts of carbohydrates more frequently may be prudent if the previous recommendation leaves the athlete feeling too full.

Bananas are a great source of healthy carbs , if you didn't know! Muscle tissue repair and muscle building are important for recovery. Whether you're focusing on endurance or strength training, taking in protein after a workout provides the amino acid building blocks needed to repair muscle fibers that get damaged and catabolized during exercise, and to promote the development of new muscle tissue.

Recent research has further demonstrated that a similar amount of protein approximately g after resistance exercise may even benefit athletes on calorie-restricted diets who also want to maintain lean body mass Areta et al.

It is important to note that some literature emphasizing extremely high levels of protein intake-well beyond these recommendations-for strength training may be dated and lack quality research Spendlove et al.

Virtually all weight lost during exercise is fluid, so weighing yourself without clothes before and after exercise can help gauge net fluid losses.

It is important to restore hydration status before the next exercise period. However, water may be all you need if exercising for less than 1 hour at a low intensity. While these recommendations are a good starting point, there are no absolute sports nutrition rules that satisfy everyone's needs…so paying attention to how you feel during exercise and how diet affects performance is of utmost importance.

You may have to use different timing and alternate routines to create a nutrition and exercise combo that works best. Timing certainly is critical in sports nutrition, and optimizing that can make all the difference!

Read also: Muscle Clocks - The Value of Synchronized Training. Fast fix: You can positively affect event outcomes by eating the right foods in the right amounts at the right times. A good way to start recovery is to consume a snack with carbohydrates and a moderate amount of protein, plus fluids and sodium, within 30 minutes after exercise.

If you have no appetite post-exercise, a recovery beverage may be a good option. To recover quickly and completely, your body needs healthy fuel like the choices shown here-beginning within 30 minutes of your session's end.

Alencar, M. Increased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet. Nutrition Research, 35 5 , American College of Sports Medicine.