Having the correct dietary intake for the type of exercise you are doing can have a huge impact on your performance. The two main objectives for training are to maximise your training session and to recover effectively between sessions. Once I focused on my nutrition, I personally noticed my recovery was much better, allowing me to train to a higher intensity more often!

Carbohydrates are an athletes fuel

Carbohydrates are the main fuel for exercise. Your body breaks down carbohydrates into glucose and then stores them as glycogen in the liver and muscles. During exercise glycogen is broken down into glucose, then glucose-6-phosphate and finally ATP (energy) by glycolysis. Glycolysis creates ATP much faster than oxygen respiration and is therefore key during intense exercise. The amount of carbohydrates needed depend on the type of exercise you are planning to

do.

Strength training:

Carbohydrates should make up ~75% of a pre-workout meal, (~25% protein)

Pre-workout meal should be eaten ~2 hours prior to training

Example: Tuna & sweetcorn in a jacked potato

Cardio training:

Carbohydrates should make up 75-100% of a pre-workout meal

Pre-workout meal should be eaten 30-60 minutes before training

Example: Peanut butter and banana on whole grain toast

Circuit training (a combination of strength and cardio training):

2-3 hours prior to training have a pre-workout meal = 75% carbohydrates and 25% protein

30-60 minutes prior to training have a carbohydrate-rich snack

Remember low glycaemic index (GI) carbohydrates are recommended as they release sugar into the bloodstream more slowly and contain more essential nutrients like fibre and vitamins. Examples include; whole grains, vegetables, fruits and beans.





Protein to repair and build muscle

Proteins are broken down into amino acids to repair and build muscles. Generally taking in 10-20g of protein within 2 hours after strength training is effective at initiating recovery. Best whole-food protein choices include; eggs, fish, chicken, turkey, milk, cottage cheese and Greek yoghurt.

The role of protein synthesis is to convert amino acids into protein, as they are the building blocks to make proteins. Protein synthesis is a two-part process:

Transcription is the step where the genetic information from DNA is copied onto mRNA and sent out of the nucleus Translation is when the mRNA sticks to a ribosome and tRNA joins mRNA to form an amino acid chain and eventually a polypeptide

Simply protein synthesis = DNA>>RNA>>protein





Hydration & electrolytes

Hydration and electrolytes are vital for any intense exercise that will last over 60 minutes! I learnt this lesson the hard way while training for a half marathon…

Dehydration is a performance killer and can lead to muscle cramps and fatigue. A loss of sweat equal to 2% of body weight causes a noticeable decrease of physical and mental performance. Drinking enough of water before, during and after your training is important and if you feel thirsty, you are already dehydrated so drink up!

If you are exercising for periods longer than 60-90 minutes, fluids and electrolytes will need to be replenished. In long-distance running taking an isotonic gel every 30-40mins or drinking a sports drink regularly will usually prevent the dreaded ‘runners wall’. Electrolytes are minerals in the body's fluids that create electrically charged ions.

Electrolytes 101:

Sodium (Na) – maintains fluid balance

Potassium (K) – prevents cramping

Calcium (Ca) – regulates muscle contractions & heart rhythm

Magnesium (Mg) – relaxes muscles

Coffee Anyone?

I love coffee, probably because it contains caffeine! Caffeine is one of the most effective exercise supplements available and it is cheap and safe to use in moderation. Caffeine’s effect is most evident in endurance (aerobic, cardio) sports. Caffeine appears to improve timed efforts and reduce muscle pain. This is most likely because caffeine exerts its effects via pathways that lead to an increased production of adrenalin that stimulates energy production and improves blood flow to the muscles and the heart. Fluid balance is critical in sports performance, and caffeine can have a small diuretic effect. However, the benefit of fluid intake from a cup of caffeinated coffee exceeds the small diuretic effect and contributes to overall fluid requirements. I personally like to have a coffee 30-60 minutes before a cardio session, especially if it is a park run or race!

Recovery time is crucial

Recovery time is crucial to the longevity of your training, whatever your goal. After any training session hydration should be the main objective. Normal water is sufficient for most training sessions but for high intensity sessions over 60-90 minutes, a sports drink will help replace fluids and electrolytes.

The recovery window for strength training is up to 2 hours post training when a high protein meal should be consumed. However, ~30minutes after cardio training is when the body is primed to replenish its energy stores (muscle glycogen). During recovery, protein synthesis occurs aiding muscle tissue recovery.

A vital part of recovery is high-quality sleep which allows your body to effectively carry out protein synthesis. So get your bedtime routine sorted and you might see the benefits in your training!

Hope you enjoyed learning how to improve your athletic performance through nutrition. Do you have any nutrition tips to share? Let us know in the comments!

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References:

Astorino T.A. et al. (2011) Effect of caffeine intake on pain perception during high-intensity exercise, Int J Sport Nutr Exerc Metab; 21(1):27-32]

Clark, N. (2008). Sports Nutrition Guidebook. 4th Ed., Champaign, Il: Human Kinetics.

Ganio M.S. et al. (2009) Effect of Caffeine on Sport-Specific Endurance Performance: A Systematic Review. Strength and Conditioning Research; 23(1):315-24.

Hodgson A.B. et al. (2013) The metabolic and performance effects of caffeine compared to coffee during endurance exercise. PLoS One; 8(4):e59561.

Murray B. and Rosenbloom C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews; 76(4):243-259.

Ryan, M. (2012). Sports Nutrition for Endurance Athletes. 3rd Ed. Boulder, Co: Velopress

www.mayoclinic.org

www.webmd.com