NUTRITION FOR SPORTS PERFORMANCE: Fuel for your workout
Before a workout, sporting match, a run or even a period of intense exercise it is important to give your body an adequate amount of energy to help you get the most out of your session and perform at your best.
Eating the right food/nutrient intake prior to exercise will not only help you maximise your performance but also minimise muscle damage (good nutrition will help both performance and recovery).
Macronutrients all provide the body with energy and can each play a specific role when it comes to exercise, however the ratio/amount of each type you should consume varies between both the type of exercise and the individual.
Having a balance of macronutrients about 2-3 hours before exercise is beneficial, if this is hard you could have mainly carbohydrate rich meals with some protein about 45-60mins before your workout. (note that the closer to your workout the smaller and simpler it should be) if you usually skip breakfast in the mornings and go straight to the gym this could be hard to achieve. If you are unable to eat a full breakfast, choose a food that is rich in carbohydrates and is easily digested. Consuming just 30g of easily digested carbs up to 5 minute before your workout may improve your performance (a large banana has roughly 31g of carbs therefore it’s a great pre workout food).
Carbohydrates are our bodies main and preferred source of energy. The glucose from carbs are stored as glycogen in our muscles, however these stores are limited and as they become depleted (all used up) your intensity and output may decrease. Carb loading is a well-known method of maximising your glycogen stores before an event.
Protein can be beneficial prior to exercise as it has shown to increase muscle protein synthesis, especially when paired with carbohydrates. It can also improve recovery, muscle growth and strength.
Fat helps fuel your body for longer, and are generally used when the workout is less intense or when glycogen stores are depleted.
Therefore consuming a balance of these macronutrients in your pre workout meal 2-3 hours prior can be beneficial. Aim for a high amount of carbs, moderate protein and low amounts of fat.
Some pre workout meals could be:
2-3 hours:
Egg Omelette with mix of veggies, on wholegrain toast with a side of fruit
Protein smoothie (milk, protein powder, banana and berries)
Protein oats (PROATS) with fruit and nuts
45-60 mins
Yogurt with muesli and berries
Raisin toast with cottage cheese, cinnamon and honey
Toast with banana and peanut butter or with jam/fruit preserve
Under 45 mins
1 large banana apple or orange
If you feel better training fasted (not eating prior to exercise) ensure that you have had adequate sleep and that you consume enough macros and calories in your day to replenish your glycogen stores and to help you recover.
Trust your body and ask yourself before you train:
“How hungry am I and will I feel fatigued during my session if I don’t eat beforehand?”
“Will I feel heavy and sluggish if I eat before my morning exercise, as I wont have time to digest my food?”
“What did I eat the night before, did it contain enough carbohydrates to fuel this session?”
“How did I feel last time?, did I have enough energy?, did I eat?, what did I eat?, did this fuel me without making me feel heavy or sick?
“Did I get enough sleep”
If you are planning on training early in the morning you could also make sure your meal the night before will replenish your glycogen stores ready for your workout.
Fat loss wise, many studies have also shown that training fasted is no different than training fed; it’s the type of training and the amount you eat that is going to dictate how much fat you burn.
Everyone is different but everyone needs fuel, so workout what tips work best for you and your type of training.