Nutrition - Where Do I Start?

NUTRITION - Where do I start?

By: Becky Freeman MS, RD/LD, CSSD, CSCS, USAW

One common area that is lacking in numerous athletes training program is a sound training diet to enhance performance, support training, and improve recovery. It is astounding to me how many athletes do not address the details of their daily nutrition, yet they spend hours training the critical skills for their sport. There is obviously something missing for these athletes to optimize their daily long hours of dedication! Even the non‐athlete or recreational athlete can benefit from improving their daily nutritional habits. Generally, the daily nutrient timing should be as follows:

Breakfast (first thing when you wake up)
Snack #1 (2-4 hours post Breakfast)
Lunch (2 hours after Snack #1)
Snack #2 (2-3 hours after Lunch)
Dinner (2-3 hours after Snack #2)
Snack #3 (2-3 hours after Dinner)

The nutrient timing will vary from one athlete to another based on but not limited to their activities, profession, sleep cycle, school, goals, and time(s) of training. Furthermore, the caloric content, macronutrient levels (carbohydrate, protein, and fat), and micronutrients (vitamins & minerals) will vary for each athlete depending on but not limited to their phase of training, body weight (gain or lose weight), and type of sport. As a Sport Dietitian, it is my job to help each individual adjust their intake to achieve their overall goal(s).

If it is hard for you to adjust your entire daily intake all at once, try and set a goal to work on the meals surrounding your training first. These are THE MOST imperative meals or snacks of the day. A larger pre‐workout meal should be consumed 3‐4 hours in advance. The following are examples of a typical preworkout meal:

1) 2 slices whole wheat bread OR bagel OR whole wheat tortilla + 3‐4 oz turkey/ham + 1 slice fat free or part skim cheese + mustard + veggies + 1 piece fruit + 1 cup pretzels + 20oz water or Gatorade
2) 1 large whole wheat bagel + 2 Tbsp natural nut butter + 1 Tbsp honey + 1 piece fruit + 20oz water
3) 1 medium plain baked potato/sweet potato with 2‐4 oz turkey + ¼ cup low fat shredded cheese + 2 cups diced fruit + 20oz water
4) Endurox R4 (2 scoops) with water + 1 piece fruit or ¼ cup dried fruit.
5) 2 pancakes (no butter) + 1/8 cup honey or maple syrup + ½ cup applesauce or 1 piece fruit + 1 cup 1% or fat free milk + water

A small snack 1 hour before workouts will help top off glycogen stores (stored carbohydrate) and amino acids to aid strength and muscle tissue repair. This snack may also aid the athlete if they were not able to consume their pre‐workout meal 3 hours prior. The following are examples of a preworkout snack:

1) 1 cup whole grain cereal (dry)
2) 1 apple with 1‐2 Tablespoons natural peanut butter
3) Energy/Granola bars: Luna bar, Power bars (variety), Cliff bars, Odwalla bar
4) 1 banana or ½ cup dried unsweetened fruit
5) 1 whole grain bagel + 1‐2 Tablespoons honey or fruit preserves

*Most need to avoid dairy 1 hour prior to workouts.

During long workouts (>60‐90 minutes) it would benefit the athlete to consume a rapidly digesting snack will not only provide energy, but to prevent further glycogen and muscle tissue breakdown. The following are examples of during training snacks/fluids:

1) Gatorade, Accelerade (contains protein) or Endurox R4 (contains protein)
2) Accelerade Gel, Power Gel, Gu (all gel packets)
3) ¼ cup dried fruit unsweetened
4) ½ to full Energy bar/Granola bar
5) Small or ½ of a large bagel

Once training has ceased, the athlete must consume a snack or meal immediately. The window of opportunity to enhance refueling and recovery is 30‐60 minutes for various reasons: 1) blood flow to the muscles is much greater; 2) muscle cells are more sensitive to insulin (a hormone in the body), promoting glycogen synthesis (or creation of glycogen); 3) up‐regulation of glycogen synthase and GLUT‐4 transporter GLUT‐4: insulin‐regulated glucose transporter found in adipose tissues and striated muscle (skeletal and cardiac) that is responsible for insulin‐regulated glucose disposal.

The best way to accommodate this nutrient timing is to have a snack/meal readily available. This may be in your car, bag, locker, or other 'snack spot' that is easy to get to in order to take advantage of this window of opportunity. The snack/meal must be adequate in fast digesting carbohydrates, adequate protein, and low in fat. The following are examples of post workout snacks/meals:

1) Gatorade shakes, Endurox R4, or homemade protein + carbohydrate shake
2) 16 oz low‐fat chocolate milk + 1 banana (or other)
3) 2 waffles + 3 Tbsp. maple syrup or honey + 1 cup fat free or 1% milk
4) 2 cups Corn Flakes + 1 cup skim milk + ½ cup strawberries
5) 5oz grilled chicken breast, 1‐2 cups pasta, ½ cup chopped veggies, ½‐1 cup marinara sauce.

The key to success in any nutrition situation is to PLAN. As you can see, there is quite a bit of preparation that takes place in nutrient timing to optimize your performance, training, recovery, and also body composition. Top athletes spend long periods of time in training and they also pay special attention to how they fuel their body. Take advantage of healthy food and what it can do for you! If you have further questions regarding sports nutrition please contact Becky Freeman at break-a‐wayfn@live.com or 505‐350‐2451. Check back for more articles on nutrition!

Becky Freeman

MS, RD/LD, CSSD, CSCS, USAW
Sports Dietitian, Strength & Conditioning Coach
505‐350‐2451
break‐a‐wayfn@live.com
www.coachbecky.com