Foods to Fuel Your Workout
Foods to Fuel Your Workout
by: Kathy G. Wise RD LD, LWC Whether you are new to exercise or a seasoned athlete, you probably know that maintaining a high energy level is the key to optimal performance. During strenuous exercise, energy reserves can quickly deplete, leaving muscles drained and fatigued. Dietary Recommendations
Many coaches or trainers make dietary recommendations based on their own "feelings" and past experiences rather than rely on available research evidence. This problem is compounded by inadequate or incorrect information concerning prudent dietary practices or the role of specific nutrients in the diet. For the physically active person, "a balanced diet" should contain about 50-60% of its calories in the form of carbohydrates, predominantly as unrefined carbohydrates, not sugary foods. For strength training and to build lean tissue (muscle), the diet should still contain a balanced blend, but slightly higher in lean protein. The nutrient mix should contain 40-50% of its calories from carbohydrate and 20-30% lean protein. For the endurance athlete and other athletes involved in strenuous training some researchers in exercise physiology recommend increasing the daily carbohydrate intake to 70% of total calories. Timing of Foods
While the quantity and type of fuel consumed is crucial to maintaining the competitive edge; the timing of the food or beverage consumption can also impact energy levels. According to Mark Hargreaves, Ph.D., a researcher at the School of Human Movement at Deakin University in Burwood, Australia, exercise exhaustion can be delayed by fueling with carbohydrates before, during and after sports or strenuous activity. Pre-Exercise Carbohydrate
Muscle uses carbohydrate for energy, particularly during stop-and-go activity at high intensities such as soccer, tennis, and racquetball. For that reason, it's wise to go into exercise with full carbohydrate stores and even some carbohydrates in the stomach to help maintain carbohydrate delivery. It is best to boost your carbohydrate stores a few hours before exercise. Tolerance levels vary among athletes so you may want to experiment before an event. Most find they can comfortably consume a reasonable amount of carbohydrate within one hour to 30 minutes of exercise. For example, an 8 to 12 oz. sports drink can quickly and effectively help you fuel up just before the event while improving hydration status. Refueling During Exercise
If you are exercising more than one hour or working at high intensity levels you may want to consider replacing carbohydrate during exercise. According to Dr. Hargreaves, "The best results occur when athletes ingest 30-60 grams of carbohydrate each hour. That's enough to allow muscles to work longer and harder. There is no greater performance payoff with consuming more than 60 grams of carbohydrate per hour, and the additional carbohydrate has the potential to impair fluid absorption and cause an upset stomach." Sports drinks and gel packs are probably the most portable and easy to use during exercise. Post-exercise Replacement Fuel Start the replenishment process IMMEDIATELY! The window for maximizing replacement closes quickly after exercise stops. Ingesting carbohydrate soon after exercise is critical to stimulate rapid recovery. If the muscle and liver carbohydrate stores are depleted from the workout or training session, quick replenishment helps guarantee the ability to perform well in the next session. Some research suggests adding a little protein to post exercise fuel (4 to 1 ratio) enhances muscle recovery. For continued success in future events, it is best to replace carbohydrates during the 4-hour period following exercise. To replenish carbohydrate after a hard bout of training it is wise to start consuming carbohydrate rich foods as soon as possible. Summary
All fitness enthusiasts and athletes want to enjoy their sports and perform well. Adequate nutrient intake can help fuel performance and replenish energy stores for subsequent training. Good timing and the right fuel add up to a winning performance. This information is provided for educational purposes only and is not intended as a substitute for professional medical advice. Do not use this information to diagnose or treat a health problem. Please consult your health care provider if you suspect you are ill, or have questions about your condition. |
