With the advent of low-carb diets, quick weight loss plans and a universal obsession for the “quick fix”, many take on weight loss plans regardless of their health and ability to perform during exercise. For the average person, who may not need or want to improve their 5km time or lift heavier in the gym, the effects of low energy diets may not impact on their daily life and training as significantly. For an athlete however or even weekend warriors trying to beat personal fitness goals, an improper balance of carbohydrates, protein and fat, as well as too few calories per day, can significantly reduce performance and leave one feeling discouraged.
We often hear that we need more protein when weight lifting and training more, however, carbohydrates play a more important role when it comes to meeting energy demands and building strength. For purposes of simplicity, let’s take a closer look at the pre-exercise, during exercise and post-exercise nutrition requirements necessary to maximize performance.
Research has shown that consuming a pre-exercise meal improves performance. The timing of the meal, however, is the tricky part whereas it should not leave you feeling hungry or with undigested food left in the stomach. On average, eating 2 hours before your workout should be sufficient to empty the stomach and leave you with enough energy to sustain your workout. The following guidelines are recommended for the pre-exercise snack: 1) high in fluids to maintain hydration, 2) low in fat, 3) high in carbohydrates to maintain blood glucose levels, 4) moderate in protein as protein take longer to digest and may remain in the stomach longer than ideal, and 5) familiar to the athlete (i.e not the right time to try something new) (American College of Sports Medicine, American Dietetic Association, & Dietitians of Canada, 2000).
During ExerciseCurrent research shows that during events lasting 1 hour or less, consuming carbohydrate enhanced drinks (containing 4-8%) helps maintain glucose levels and improve performance; therefore staying well hydrated with a carbohydrate sports drink as well as plain water is recommended. For events longer in duration the recommended ratio is 0.7 grams of carbohydrates per kilogram of body weight. You can easily calculate whether your sports drink is providing enough carbohydrate by checking the nutrition label on the back of the bottle.
Post-exercise MealThe general rule for the post-exercise meal is a protein/carbohydrate combination; this meal is critical for recovery. Recent research has shown that combining protein with carbohydrate in the two-hours after exercise nearly doubles the insulin response, which results in more stored glycogen. The ideal carbohydrate to protein ratio is four grams of carbohydrate for every one gram of protein. Don’t let the high protein diet fad mislead you into eating the wrong type of post-exercise recovery snack as eating more protein than that has a negative impact as it slows re-hydration and glycogen replenishment. So if you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While natural solid foods can work just as well as a sports drink, a protein shake for example may be easier to digest make it easier to get the right ratio and meet the 2-hour window (http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm).
While we did not touch on weight loss in this article, it often happens that as an athlete you are looking to lose body fat while maintaining muscle mass and strength. As with most weight loss plans, it’s all in the numbers. Produce a 3500-calorie deficit after 7 days and you will lose a pound, however, only by eating the right foods will you ensure fat loss and muscle retention as opposed to muscle and water loss. If you would like a more personal calculation of your daily caloric needs in order to meet your fat loss goals as well as your athletic goals, write to me at juliebeaumont@sympatico.ca.
