What Are You Training For?

What are you Training For?Running woman

Spring is a time to start thinking about those summer fitness goals. What you are training for this year? It may be your first half marathon, perhaps a Gran Fondo (160 km cycle ride) or even an ironman triathlon.

Whatever your goals are, you will be sure to rigorously follow your training regime in order to accomplish your athletic aspirations. But did you know, that what you eat before, during and after your strenuous workouts is just as important as following your training schedule if you want to optimize performance?

Haley is now offering a Sports Nutrition Training Plan for athletes who wish to optimize performance in their sporting events. Click here for more information.

SPORTS NUTRITION 101

Daily Diet

If you are working out 5-6 times a week with an endurance even on your horizon, your daily diet should look something like this:

NutrientDaily Calories based on 2000 calorie diet.
55% Carbohydrates1100 calories per day
20% Protein400 calories per day
25% Fat500 calories per day

Some athletes training for ultra endurance events will need a higher amount of carbohydrates, up to 65% of their daily food intake.

When people think of “carbs” they often think first of bread and pasta. These can form a part of an athletes diet without a doubt. However, don’t forget that fruit, vegetables, whole grains and legumes are also nutritious sources of carbohydrates.

Starting your day with a bowl of oatmeal, topped with banana slices, Greek yogurt with fresh berries and a hard boiled egg would provide a good balance of carbs, protein and fat. As you can see, a low-carb diet has no place in a sports performance diet.

During TrainingRBC Whistler Gran Fondo 2014_Haley_low res

If the event you are training for will last longer than 90 minutes, you will benefit from added fuel before, during and after your event. “Fuel” tends to mean carbohydrates with a smaller amount of protein mixed in. Studies have long shown the benefits of fueling up with carbohydrates for moderate to intense exercise of longer duration; however, adding protein with the carbohydrates further augments the effect.

Take a look at the table to figure out how much fuel you need depending upon the intensity and duration of your workout.

Exercise intensity/sportDurationGrams of Carbs Before ExerciseGrams of Carbs During ExerciseGrams of Carbs After Exercise
Intermittent high-intensity (cycling/run with hills or sprints)60-90 mins20-25 grams 30-60 grams60-80 grams /hour for 3-4 hours
Moderate to high-intensity aerobic >90mins20-50 grams +60-80 grams per hour plus ≈20 g protein60-80 grams every 2-4 hours for rest of day. Plus 25 g protein
Moderate-intensity aerobic endurance>5 hours20-50 grams +60-100 grams/ hour plus ≈ 20 g protein60-80 grams every 2-3 hours for rest of day (& perhaps next day). Plus 25 g protein

Before exercise refers to 10-15mins of the start of exercise and not your “pre-race meal”.

That’s a lot of fuel, which is why athletes tend to rely upon sports nutrition aids like gels, chews, energy bars and drinks like Gatorade. These have the added benefit of being calorie dense without a lot of bulk. It’s hard to eat a bowl of pasta while running a marathon. Drinking Gatorade (or other carbohydrate electrolyte solution drinks) regularly and throwing back an energy bar and gel each hour can help you get to where you need to be to optimize performance.Women Competing in Open Water Swim Race

See the table for rich sources of carbohydrates. Cyclists may be able to manage a banana and bagel; whereas swimmers won’t be so lucky.

Rich Sources of Carbohydrates Grams of CarbohydrateGrams of Protein
Power Bar 40 g20 g
Power Bar Gel 28 g
Clif Bar 40-45 g10-12 g
1 pack Honey Stinger Chews39 g
Gu Chomps23 g
Banana25-30 g2 g
Pear, apple, orange15-20 g1 g
1 piece whole wheat bread15-20 g4-8 g
Bagel45 g10-12 g
Gatorade 240ml/8oz14g. Note: drinking 8 oz every 15mins = about 60g of carb/hour.
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After the Event or Long Workout

Just because your workout or event is over, it doesn’t meat your nutrition plan has ended. If you have worked out for over 90-120 minutes, you will need to eat between 1-1 ½ grams of carbohydrate per kilogram of body weight at regular intervals to adequately restore your body’s glycogen stores for your next workout. Adding at least 25-30 grams of protein to your meals will help build muscle, reduce soreness and improve hydration levels.

Sample meal ideas:Turkey Sandwich

  • Turkey sandwich on whole wheat bread and yogurt
  • Bagel with peanut butter, jam and banana slices.
  • Pasta with tomato sauce and chicken and whole grain roll
  • Filet of salmon with wild rice, vegetables & corn on the cob
  • Lean pork tenderloin, roasted butternut squash and polenta
  • Tofu stir-fry with veggies and brown rice, fruit & yogurt

Make sure you consume your first snack within 30-45 minutes after your workout. This is your “anabolic window” when your body is most receptive to nutrients to build muscle and replenish its lost stores. So the final tip: stretch, eat, then shower.

Want more information? Contact me to arrange a consultation for your own Personalized Sports Nutrition Plan.

Don’t forget to check out the Recipe page for delicious, nutritious meals and snacks for you and your family.

 

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