5.5 Nutritional strategies for training, competition, and recovery

Nutrition plays a crucial role in athletic performance and recovery. This section explores strategies for fueling before, during, and after exercise. From pre-exercise meal planning to post-workout recovery, understanding nutrient timing can help athletes optimize their training and competition outcomes.

Carbohydrate loading, individualized nutrition plans, and hydration strategies are key components of sports nutrition. By tailoring these approaches to an athlete's specific needs and sport demands, coaches can help athletes maximize their potential and achieve their performance goals.

Pre-exercise Meal Planning for Energy

Composition and Timing of Pre-exercise Meals

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• Pre-exercise meals should be consumed 2-4 hours before exercise and contain moderate amounts of carbohydrates, low fat, and low fiber to minimize gastrointestinal distress
• The size and composition of the pre-exercise meal should be tailored to the individual's tolerance, preferences, and the demands of the upcoming exercise session
• The glycemic index of carbohydrates in the pre-exercise meal can affect energy availability and performance during exercise
  • Low glycemic index foods (oats, whole grains) provide sustained energy release
  • High glycemic index foods (sports drinks, gels) provide quick energy availability

Hydration and Energy Availability

• Adequate hydration before exercise is essential to maintain fluid balance and prevent dehydration during activity
  • Aim for 5-10 ml/kg body weight of fluid 2-4 hours before exercise
  • Monitor urine color and volume to assess hydration status (pale yellow, adequate volume)
• Pre-exercise meals should provide sufficient energy to support the duration and intensity of the planned exercise session without causing discomfort or digestive issues
  • Carbohydrate intake of 1-4 g/kg body weight, depending on the timing of the meal and exercise duration
  • Examples: banana with peanut butter, oatmeal with fruit, turkey sandwich

Nutrient Timing for Exercise Recovery

Carbohydrate and Protein Intake During Exercise

• Consuming carbohydrates during prolonged exercise (>60 minutes) can help maintain blood glucose levels, delay fatigue, and improve endurance performance
• The amount and frequency of carbohydrate intake during exercise depend on the duration and intensity of the activity
  • 30-60 grams per hour for moderate-intensity exercise (half marathon)
  • 60-90 grams per hour for high-intensity endurance events (marathon, triathlon)
• Consuming protein along with carbohydrates during exercise can stimulate muscle protein synthesis and enhance recovery
  • Aim for 0.25-0.4 g/kg/hr of protein during prolonged endurance exercise
  • Examples: sports drinks with added protein, energy bars with protein

Post-exercise Nutrition for Recovery

• Post-exercise meals should be consumed within 30-60 minutes after exercise to optimize glycogen replenishment and muscle repair
• The post-exercise meal should contain a combination of carbohydrates (to replenish glycogen stores) and protein (to stimulate muscle protein synthesis) in a ratio of approximately 3:1 to 4:1 carbohydrate to protein
  • Carbohydrate intake of 1-1.2 g/kg/hr for the first 4-6 hours post-exercise
  • Protein intake of 0.3-0.5 g/kg within the first hour post-exercise
  • Examples: chocolate milk, Greek yogurt with fruit, rice and lean meat
• Adequate fluid and electrolyte intake after exercise is crucial for rehydration and maintaining fluid balance
  • Replace 150% of fluid losses (measured by weight change) within 4-6 hours post-exercise
  • Include electrolytes (sodium, potassium) in post-exercise fluids/meals

Carbohydrate Loading for Endurance

Carbohydrate Loading Protocols

• Carbohydrate loading is a strategy used by endurance athletes to maximize muscle glycogen stores before a prolonged event (>90 minutes) to delay fatigue and improve performance
• The classic carbohydrate loading protocol involves:
  • Depletion phase: 3-4 days of low-carbohydrate intake (2-3 g/kg/day) and high-intensity training
  • Loading phase: 3-4 days of high-carbohydrate intake (8-12 g/kg/day) and tapered training
• A modified carbohydrate loading protocol involves gradually increasing carbohydrate intake (8-10 g/kg/day) and tapering training for 2-3 days before the event, without the depletion phase

Effectiveness and Considerations

• Carbohydrate loading can increase muscle glycogen stores by 50-100% compared to normal levels, providing additional energy substrate for prolonged endurance exercise
• The effectiveness of carbohydrate loading depends on factors such as:
  • Athlete's training status: well-trained athletes have higher glycogen storage capacity
  • Duration and intensity of the event: more beneficial for events >90 minutes at moderate-high intensity
  • Individual responses to the protocol: some athletes may experience GI distress or bloating
• Carbohydrate loading may be associated with temporary weight gain (1-2 kg) due to increased glycogen and water storage in the muscles

Nutrition Plans for Sports and Training

Individualized Nutrition Planning

• Nutrition plans should be individualized based on the athlete's:
  • Sport and position (endurance vs. strength/power)
  • Body composition goals (weight loss, muscle gain)
  • Training phase (off-season, pre-season, competition)
  • Competition schedule (frequency, travel)
• Energy intake should be adjusted to support the demands of different training phases and to promote desired changes in body composition
  • Higher energy intake during high-volume or high-intensity phases
  • Modest energy deficit (10-20%) for fat loss phases
• Macronutrient distribution should be optimized to support training adaptations and performance
  • Carbohydrate: 3-12 g/kg/day, depending on training volume and intensity
  • Protein: 1.2-2 g/kg/day, depending on sport and goals
  • Fat: 20-35% of total energy intake

Strategic Nutrient Timing and Hydration

• Nutrient timing should be strategically planned around training sessions and competitions to optimize energy availability, enhance recovery, and support performance
  • Pre-exercise meals: 1-4 g/kg carbohydrate, 1-2 hours before
  • During exercise: 30-90 g/hr carbohydrate for sessions >60 minutes
  • Post-exercise: 1-1.2 g/kg/hr carbohydrate, 0.3-0.5 g/kg protein within 1 hour
• Hydration plans should be sport-specific, considering factors such as sweat rate, fluid losses, and opportunities for fluid intake during training and competition
  • Aim for 5-10 ml/kg fluid intake 2-4 hours before exercise
  • Replace 150% of fluid losses within 4-6 hours post-exercise
  • Monitor urine color and volume to assess hydration status
• Periodized nutrition approaches, such as strategic carbohydrate intake manipulation, may be used to enhance training adaptations or peak for important competitions
  • Train low, compete high: low glycogen training sessions to enhance fat oxidation and metabolic adaptations, followed by high carbohydrate availability for competitions