Guidelines Towards Achieving Perfect Sports Nutrition

04/06/14 08:26


#1 – A BALANCED DIET IS THE FOUNDATION OF YOUR TRAINING

  • Include whole-grain carbs, fruits, vegetables, poultry, seafood, low-fat dairy products, nuts, seeds, as well as olive and canola oils
  • Avoid processed, unnatural foods high in sugars and unhealthy fats
  • Spread your calories out as evenly throughout the day as your training allows

#2 – WHAT YOU EAT 24 HOURS BEFORE A RACE WILL EFFECT PERFORMANCE
  • The secret to performing well is keeping glycogen stores full
    • Do not skip any meals or go longer than 3-4 hours without eating
    • Plan 3 meals and 2-3 snacks to stay on top of your hunger
    • Foods high in complex carbs and low in fat will ensure energy stores are full
    • Consume normal amounts of caffeine and 16 ounces of extra water

#3 – HYDRATE WITH A PURPOSE
  • Measure your sweat loss rate to know your exact hydration needs
    • Weigh yourself with nothing on prior to and immediately after a typical one-hour run
    • Track how many fluid ounces you take in during that run
      • One pound of weight loss = 16 – 20 ounces
      • Multiply the pounds you lost by 16 plus the amount of fluid you consumed during the run to know your total sweat loss rate in actual ounces
    • As you train, aim to consume as close to that amount as possible per hour of running to stay hydrated

#4 – ALWAYS EAT BREAKFAST ON RACE DAY
  • Get up at least two hours before race start time and have a routine breakfast that contains whole grain carbohydrates, moderate protein, and is low in fat
  • Sip on simple sports drinks formulas to keep thirst quenched and blood sugars level within 60 minutes of race time

#5 – START SUPPLEMENTING BETWEEN 60-90 MINUTES OF RUNNING
  • Water alone is sufficient up to 90 minutes of running
  • Aim for 8-15 grams of carbs every 15 minutes…no more than 60 gms/hour
  • Supplements should have more than one type of sugar to improve absorption
  • Plan for adequate fluid intake between water and sports drink

#6 – FINISH EVERY HARD WORKOUT WITH A BALANCED RECOVERY SNACK
  • Include 50-100 gms of carbs and 10-20 gms of protein within 60 minutes after exercising
  • Glucose-based carbs (not fruit) and whey-based proteins (found in milk) are the most effective at replenishing carbs and enhancing muscle protein resynthesis
  • Follow up with a full meal 1-3 hours post-workout to promote further recovery

LEARN MORE AND FIND NIKI KUBIAK, RD, CSSD AT WWW.INFINITESPORTSWORLD.COM