Maximizing performance with dietary considerations -
This is done to refuel their energy and replenish their glycogen store, while also preventing risks of hypoglycemia low blood sugar. As previously discussed, it is important for athletes to eat after an intense training session or competition, to replenish glycogen stores, and promote recovery.
Carbohydrate foods and fluids should be consumed ideally in the first one to two hours after exercise. A combination of carbohydrates of moderate to high Glycemic index and protein is generally recommended.
While there are general diet guidelines that can and should be implemented for optimising sports performance, it is important to understand that there is no one size fits all, and ultimately, nutrition and diet variables should be adjusted and tailored to the specific needs and preferences of the single athlete.
Who It's For Elite Teams Academies Leagues. About Our Story Case Studies Careers. Schedule a demo. EN English EN English US. By eating soon after or even during training or competition, those glycogen stores are replenished, which prevents muscle protein breakdown and accelerates recovery.
Even more importantly, a diet plan must be developed in a way that the athlete can effortlessly adhere long-term. PROTEIN Protein is a critical part of a training diet and plays a key role in post-exercise muscle recovery and repair. Interest in nutrition and its impact on sporting performance is now a science in itself.
Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the foundation to improved performance is a nutritionally adequate diet.
Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources. The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds.
Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue.
It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness.
Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people.
Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low.
There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program. However, currently the benefits of this approach to athletic performance are unclear.
The GI has become of increasing interest to athletes in the area of sports nutrition. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important.
There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit.
Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period. However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved.
A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance.
It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take.
Some people may experience a negative response to eating close to exercise. A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset.
Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.
Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.
Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period.
It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices. Many people have heard the recommendation that fast-digesting protein like whey hydrolysate is the best bet because the amino acids get into your muscles quickly.
More recent research suggests, however, that these proteins may actually get into our systems too quickly. add milk to protein shake vs. However, if you completed a particularly intense session or you train multiple times per day, you may need faster glycogen replenishment in the form of high glycemic carbohydrates, such as cereal, bagels, bread, etc.
FAT: The amount of fat you should consume post-workout can be higher than your pre-workout meal, as research suggests that this will not negatively impact muscle growth or muscle glycogen synthesis.
If you notice discomfort or the food feels heavy in your stomach, consider reducing the amount of fat in this meal. That is why hiring a No Diet Dietitian can make all the difference. Written by our Board Certified Sports Dietitian, Lindsay Distel MPS, RD, CSSD.
References: 1. Moore DR, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men.
Am J Clin Nutr. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. Jeukendrup AE. Carbohydrate during exercise and performance. Oliveira EP, Burini RC. Food-dependent, exercise induced gastrointestinal distress.
Bird SP, et al. LaCroix M, et al. Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement. Stevenson E. Improved recovery from prolonged exercise following the consumption of low glycemic index carbohydrate meals.
Int J Sport Nutr Exerc Metab. Elliot, T. Milk Ingestion Stimulates Net Muscle Protein Synthesis following Resistance Exercise. Fox, A. Adding fat calories to meals after exercise does not alter glucose tolerance. Journal of Applied Physiology, 97 1 , Replace this. Seriously, over 35, people love our longandweird emails.
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