Looking to gain that extra edge to your sport or fitness routine? Your diet has an important impact on exercise performance. Active people, both recreational and competitive, need to provide their bodies with extra fuel to support increased activity. For peak performance, be sure to routinely eat a healthy balanced diet with the right balance of carbohydrates, protein and fat that meets your specific calorie and nutrient needs.
1. Carbohydrates are our bodies preferred energy source. Your body needs carbs to fuel muscles and maximize athletic potential. A good training diet consists of 50 – 60% carbohydrates per day. Choose carbohydrates that are slower absorbed for most meals and snacks – these include whole grains such as whole grain pasta, quinoa, whole grain rice, starchy vegetables, fresh fruit, milk and yogurt. Just avoid excessive portions at any time. The palm of your hand is a good guide to the right portion for you.
2. Protein needs for endurance athletes are slightly higher than sedentary people. A good training diet consists of 15 – 20% protein. Choose a source of protein at each meal. Best choices include dried beans/peas, soy lean meats, fish, nuts/seeds and nut butters and low-fat dairy products. Protein helps repair muscles after they have been damaged by exercise so be sure to eat some protein post exercise to facilitate recovery. Just remember extra protein from food or supplements won’t build muscle. You need to work your muscles to increase their strength and size!
3. Fat is an essential nutrient our bodies need. We need fat in our diet, but just like everything else, in moderation. Choose more plant fats since they are actually beneficial for our heart. A good training diet consists of <30% total calories from fat. Best sources of fat include olive oil, canola oil, nuts/seeds, nut butters and avocados. Choose fish, nuts and seeds for omega-3’s and unsaturated fat. Great sources include fatty fish such as salmon and tuna, flaxseeds, chia seeds, walnuts, almonds and soybeans. Watch that portion size though! Extra calories from oils, nuts and seeds add up quickly because fat provides more than twice the amount of energy as carbs and protein.
4. Proper hydration is the most frequently overlooked performance aid. Dehydration is one of the more commonly overlooked energy zappers and can often lead to poor performance.
Hydration strategies include:
• Begin exercise or the race well hydrated. Be sure to drink plenty of water the day before the run as well as the morning of the run.
• Replace fluids early and often. Keep a hydrating fluid with you at all times and replace sweat losses by drinking regularly. On warm days, plan for extra water to replace fluid lost through excessive sweating.
• For low to moderate intense activity lasting < 60 minutes, water is a great choice.
• For moderate to high intense activity lasting > 60 minutes, sports drinks with 6 – 8% carbohydrate are good options.
• It’s a good idea to experiment during training to identify the amount of fluid that allows you to perform at your best.
5. Fruits and vegetables provide loads of important nutrients and antioxidants. Fill half a plate with fruits and/or veggies at every meal. Cooked or raw, fresh or frozen… just get them in!
6. The USDA MyPlate is a useful tool to help with planning nutrient dense meals and snacks to help you meet your health and fitness goals. Aim for at least 3 different food groups at each meal and whatever foods don’t fit in at a meal, have for a snack. Find out how many calories you need each day here.
7. On event day, start out with a carbohydrate-rich snack or meal 2- 4 hours before the event. Just be sure to choose foods you have previously tried and tolerated while exercising. Meals that are low in fat and fiber ensure optimal digestion. Liquid meal replacements may be a good choice for those experiencing pre-competition jitters. Pre- race breakfast ideas include:
• Bagel thin with a smear of nut butter and ½ cup of berries
• Fruit smoothie made with low-fat milk or yogurt and berries with a half of an English muffin
• Low fiber, low sugar cereal with a banana and skim milk.
Then, 30 – 60 minutes before the event fuel up with water, a sports gel or bar, or piece of fruit.
8. Tips for re-fueling after training or event day –
• Make fluid replacement your first priority and rehydrate to replace weight lost as fluid during exercise.
• Eat a meal or snack containing carbs and protein within an hour after exercising.
• Muscles are most receptive to glucose within an hour after exercise! Adding protein to this meal/snack aids in muscle recovery.
• Try these recovery snack and meal ideas:
- a smoothie made with yogurt and frozen berries;
– graham crackers with peanut butter, low-fat chocolate milk and a banana;
– a whole wheat pita sandwich with lean meat and veggies, pretzels and low-fat milk.
Don’t add back all the calories you burned in that run/walk by eating a bowl of ice cream every night! Limit added sugar throughout the day to 6 teaspoons or 24 grams per day. This does not include fruit, cow’s milk or plain yogurt.
For more information, check out MARTIN’S Healthy Ideas Brochure on Fitness and Nutrition here.
Valerie Pulley, RDN has more than 23 years of experience as a registered dietitian and is currently the Richmond area in-store nutritionist for MARTIN’S Food Markets. As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.
