The Ultimate Nutrient Timing Guide
This article's main goal is to help athletes optimize their training! Adequate and proper fueling before, during and after training will help to improve performance. If you want to be OPTIMIZED rather than average then keep reading! Yes, some fasted cardio can result in an increase of fat burn in certain populations, but it can also cause injury from exercise related fatigue. Other considerations to focus on are sleep, stress, hormonal fluctuation, diet history, gut health, etc. I will go over the why, what, when and how much as well as some meal ideas! I hope you enjoy :)
Why?
The main goal of a pre workout meal is to replenish glycogen (short term storage). This supplies immediate energy that is crucial for morning workouts! The liver is glycogen depleted from fueling the nervous system during sleep. The muscles should be glycogen loaded from the day prior (why dinner is also important!). The body doesnt need alot but it needs SOMETHING to prime the metabolism- this is providing an energy source.
What to eat Before training?
The main source should be carbs, and a little protein. Carbohydrates immediately fuels the body while protein takes a little longer to digest (not an immediate source of energy). You want to minimize fat and fiber right before a workout- it can cause gastrointestinal distress and can slow the body down. Some Examples are fruit, dried fruit, shakes, low fat chocolate milk, energy or gel chews. Hydration is also wicked important! Ideally you would start to hydrate 4 hours before activity- the goal is 5-7 Ml of water per KG of body weight.
When to eat Before training?
Timing is HUGE!! If you eat too early, the meal/energy is gone before the workout begins. Too late and it can cause a swooshing feeling and an upset stomach. Ideally you want to eat 2-4 hours before training. The type of activity, age, metabolic rate, gender, gut health status are all things to consider! I recommend to my athletes about 1 gram of carbs per KG of body weight 1 hour before workout, 2 grams of carbs if 2 hours before workout, etc. For example, a 150 lb athlete would need about 68 grams of carbs 1 hour before training. (The type of training or event matters a lot here!) Some meal examples would be an apple, orange, banana, dried mango or pineapple, dates, sourdough toast and honey, ½ cup lowfat yogurt. All these things are easy to digest!
When to Replenish carbohydrates After!
Training depletes muscle glycogen. Within the first 30ish minutes after training there is an increased blood flow-we are more insulin sensitive which boosts cellular glucose uptake and glycogen restoration. Ideally within 30 minutes of training you want 1-1.5 grams of carbs per KG of body weight. For example, the 150 lb athlete needs 68-102 grams of carbs immediately after exercise (again, type and duration of training matters!)
When to Replenish Protein After!
Muscle tissue repair and muscle building are important for endurance AND strength. Protein after a workout provides the amino acids that are needed in repairing muscle fibers that are damaged during training. What gets broken down but be rebuilt! I recommend 20-40 grams of protein within 1 hour of training!
How much to Restore Hydration?
General rule of thumb is 16-24 oz of water for every pound of weight lost during training. This amount varies drastically between athletes- listen to your body! Potassium, sodium and magnesium are also essential electrolytes for hydration.
Tips on what to eat before a race or event!
The main nutrients you want to consume are carbohydrates with a small amount of protein. Again, limit fats and fiber- you want to be fast and prepared! Eat 2-4 hours before the event. If several hours, roughly 1000 calories. If a shorter time before the event, roughly 300-400 cals. (male/female, type and duration matters). Start hydrating 4 hours before!
Best Post workout meals after race or event:
Smoothies with fruit and protein powder, all whole foods energy bar with roughly 20 grams of protein (no processed or artificial sweeteners or dyes), sourdough toast with almond butter and banana, grilled chicken or steak with baked sweet potatoes and cottage cheese, grilled salmon with jasmine rice, yogurt with fruit! The main goal here is to start recovering by fueling your body properly. You want a good amount of carbs, moderate amount of protein, plus fluids and sodium.
When to eat during training:
This isn't necessary for less intense activities or shorter distances! You can utilize this in between training sessions to optimize your training. If the activity is longer than 1 hour, you might need to add nutrients during training in order to maintain the intensity and duration. In running we call this ‘hitting the wall’. It is not fun! You want to consume 30-60 grams of carbs per hour during prolonged exercise. You can use different types of carb sources that all have different rates of absorption to maximize the energy supply. Some examples are gels, fruit, dried fruit, sports drinks, gummies etc. This requires a specific composition of carbohydrates, electrolytes, and water to help speed digestion and prevent cramping. This section is very individualized- Exercise duration levels, past injuries, sweat rates, gut health status, age, all play a role! I recommend starting to play around with the nutrients and amounts at least 2 months before the event so you have time to figure out what works best for you!
I hope this information helps! If you need further guidance for an individualized plan, you can reach me at allie@bmf-training.com !
In Great Health,
Alexandra Rodriguez
FNMS, BMF Functional Nutrition Coaching