5 nutrition tips to get the most out of your training

Consuming a variety of carbohydrate sources, such as whole grains, fruits, and vegetables, is key to optimizing sports performance, especially during high-intensity, long-duration exercise programs. Eating carbohydrates produces energy for your central nervous system and muscles, and also supports digestion, microbiome health, and immune function. Plan to consume carbohydrates throughout the day as meals and snacks. It is recommended that carbohydrates account for 45% to 65% of his total daily calories.

Protein supports energy metabolism, immune system function, and hormone production. It helps maintain energy levels during a workout and is essential for muscle recovery after a workout. The ideal protein intake is 0.6 to 0.9 grams per pound of body weight per day. For example, if you weigh 150 pounds, you should eat between 90 and 135 grams of protein per day.

For maximum benefit, spread your protein intake throughout the day. Aim for 0.12 to 0.19 grams per pound at a time. If you weigh 150 pounds, plan to eat about 18 grams of protein with each snack and 29 grams with each meal.

Fat provides energy when the body is at rest, but it is also an ideal fuel for low-intensity, long-duration activity. They play an important role in brain function, heart health, mental health, joint mobility, and post-workout recovery. However, it can also cause an inflammatory response.

The type of fat is important. Choose plant-based fats from avocado, olive oil, canola oil, almonds, pistachios, walnuts, and fatty fish such as salmon, tuna, and cod.

When it comes to fat, controlling your intake is also an important factor, especially if you want to lose weight as you increase your activity level. Regardless of the type of fat, this macronutrient contains 9 calories per gram, for a total of 9 calories. Total fat should not exceed 20% to 35% of your daily calories.

When it comes to nutrition, consider the following nutritional goals:

• Get enough calories from carbohydrates through carbohydrate-rich foods and drinks.
• Eat enough to prevent hunger. To prevent digestive problems, focus on easily digestible, high-quality carbohydrates, such as bananas, grapes, watermelon, dates, and peaches, and foods with low to moderate protein content, fiber, and fat.
• Drink plenty of fluids and electrolytes.

Snacks are a powerful training fuel. Try the following pre-workout snacks based on your exercise time frame:

• More than 1 hour before the activity

Half a cup of dry oatmeal with nuts and fruit

• Until 1 hour before the activity

1 tablespoon banana and natural peanut butter or energy bites

• 5-15 minutes before the activity

A small amount of raisins or other dried fruit, 1 tablespoon of honey, and an electrolyte drink.

It is important to replenish your energy as soon as possible after exercise. Try to eat 30 minutes to 2 hours after exercising. Waiting more than 2 hours can reduce your body’s ability to replenish the nutrients you use during exercise by 50%.

Consume enough carbohydrates to maintain blood sugar levels and restore glycogen, the body’s store of glucose. Eating 15 to 30 grams of protein will maximize muscle protein synthesis.

Post-workout snacks will be more hearty to replenish energy stores. Here are Mayo Clinic’s recommended options:

• Veggie egg bake with whole wheat toast.
• Protein drink or protein powder fruit smoothie.
• Roasted red peppers, chicken, and hummus wrapped in vegetables and fresh cherries.

Losing just 2% of body fluids can reduce energy metabolism and cognitive function by 5%. To calculate the amount of hydration you need, divide your weight by 2 to get your total ounces per day. For example, if you weigh 150 pounds, you should drink at least 75 ounces of fluid per day.

If you are well hydrated, you usually won’t feel thirsty. Thirst is a sign that you’re not drinking enough water. Pay attention to the color of your urine. The lighter the yellow color, the more water it contains.

Water, soda, juice, sports nutrition drinks, 6 to 12 ounces of coffee or tea, and high-water fruits and vegetables are good sources of hydration.

Other factors also affect hydration during a workout. Make sure you get enough carbohydrates and sodium. Note that carbohydrate and sodium needs can vary widely from person to person.

Iron deficiency is most common in women and people who engage in high-intensity exercise. Iron absorption is most effective in the morning and after exercise. Be sure to combine vitamin C with iron-rich foods such as leafy greens and leafy green vegetables for maximum absorption.

Another nutrient to look out for is vitamin D, which helps with muscle function, bone health, immunity, and hormonal health. Omega-3 fatty acids found in walnuts, salmon, and cod benefit muscle recovery, heart health, and brain and immune function.

antioxidant phytochemicals

One reason to “eat the rainbow” is to benefit from the antioxidant phytochemicals found in a variety of plant foods. Eating these foods can improve your performance, contribute to your recovery, and help maintain your overall health.

Functional food ingredients are substances that are believed to provide health benefits beyond basic nutrition.

Here are some things that can affect your workout in different ways.

• Caffeine may improve cognition, concentration, muscle strength, and power. The effects of caffeine reach their peak approximately 1 hour after ingestion. However, to optimize performance, consider avoiding caffeine for five to two weeks before a race, competition, or other type of event.
• Creatine may support muscle strength, endurance, recovery, mental health, and cognition.
• Collagen may benefit joint health.

Don’t underestimate the power of rest, which allows your body to recover in many ways. Schedule rest days and try to get at least 7 hours of quality sleep each night.

Whether you’re training for a 5K, triathlon, or endurance bike race, an optimal balance of nutrition, hydration, rest days, and enough sleep will help you perform at your best.