Basic Nutrition to Fuel Performance
The information below is based on the daily macro nutrient and caloric needs of an inherently healthy, active individual without contraindications or significant health problems and one who answered ‘No’ to all the questions in our HIIT Transformation Readiness Questionnaire.
Basic Workout Nutrition
In order to get the most out of workouts or training proper carbohydrate intake is very important. It is suggested that individuals follow the macro nutrient recommendations of leading health, fitness and nutrition experts suggested to maintain optimum performance. Considering percentage of total caloric intake their recommended daily macro nutrient intake is 10~35% protein, 45~65% carbohydrate and 15~35% fat. Personally, I try to maintain around 25% protein, 60% carbohydrate and 15% fat.
To optimize workout and training it is recommended individuals consume 20~40g of carbohydrates and 10~15g of protein pre & post workout. In addition, they should consume 30~60g of carbohydrates per hour of training to maintain blood glucose levels, maximize performance and optimize training. Generally, pre-workout snacks should be 30 minutes prior to beginning you activity to allow food to settle. For maximum recovery it is best to eat your post-workout snack within 30 minutes of ending the activity.
An example of a snack might be: one cup of yogurt (8g protein; 12g carbs), one-fourth of a banana (0g protein; 7.5g of carbs) and one slice of whole wheat toast (3g protein; 15g carbs). Another easier option example would be 4 oz of Blue Goodness, by Bolthouse Farms, (20g carbs) and 10 grams of protein from a powder. Depending on the intensity and duration of the activity, it may be necessary for individuals to continue to replenishing their glycogen and protein stores over the next couple of hours after the activity has finished.
Long Distance Endurance Athletes
Individuals training for long-distance endurance events lasting more than 90 minutes, such as a marathon or triathlon, may benefit from carbohydrate loading in the days or weeks prior to competition. Eating more carbohydrates helps muscles store more carbohydrates in the form of glycogen. If more glycogen is stored, it will take longer to deplete the body’s preferred energy source during a prolonged workout.
This effort to maximize available glycogen on race day is the same reason that fitness professionals advise people to taper their workout duration as they approach an event. Individuals should be aware they may gain a few pounds while carbohydrate loading because carbohydrates require a lot of water for storage. Those individuals who are serious about optimizing sports performance may consider a consultation with a sports nutritionist to help them adopt the more appropriate dietary plan and carbohydrate loading regimen.
Have a great day, eat to perform and train hard!
Coach Tim Garrett