Sports nutrition – fuelling your body
- Research has shown that a nutritionally correct diet is vital to keep you peaking to your best with all your sporting goals.
- Without the correct nutritional diet then your training could really be affected and your body could suffer.
- You won't have slow releasing energy stores, won't get the protein replenishment that your muscles and body demand and won't be able to keep up with your competitors.
What kind of fuel do I need?
- Your body's fuel comes mainly from carbohydrates, fat and all nutrients which get converted to energy in the form of adenosine triphosphate or ATP.
- The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system.
- Your liver breaks down carbohydrates into glucose (blood sugar), which is used for energy by the body.
- Not having sufficient carbohydrate energy stored to be released at the right times may result in depletion of exercise performance to the tune of up to 50% and can even lead to concentration loss which would affect your focus and drive.
- Because the body cannot easily store ATP, it is necessary to continually create ATP during exercise.
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When do I eat?
- Exercising on a full stomach is not ideal. Food that remains in your stomach during a workout may cause stomach upset, nausea, and cramping.
- To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. This can take between 1-4 hours depending on how much and what you have eaten.
- Before any event avoid any foods with a lot of fat as they can be very difficult and slow to digest such as burgers, hotdogs and most fast foods in general.
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Pre and during exercise how do I fuel my body?
- Research has shown that carbohydrate intake within two hours of and during endurance exercise is essential to building adequate glycogen stores for continued training.
- Easy access and easy to digest carbs can come from supplements
- Energy drinks such as Maxim Carbohydrate Energy Drink can be a simple solution to keep you peaking and to restore the carbohydrate stock and the fluid supply in the body.
- These usually come in the form of powder and are mixed with water prior to the sport or exercise.
- As it is a drink it can be consumed before and during exercise.
- The release of this energy is slow and gradual allowing you to maintain a level of energy and performance.
- Another alternative to using the powder is by eating ready made Maxim Energy Bars.
- These can be eaten before, during or after exercise.
- Many people forget that eating carbohydrates is also essential after sport - you will have used up almost all your energy stores (depending on how intense you effort was of course), and your body has to recover and repair itself.
- In order to do this, the body has to have enough energy to supply and repair the damaged muscle tissue.
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What do I do post exercise?
- It's important to mention at this stage that alongside these supplements many people forget that your body also needs a well balanced diet.
- However, what and when you eat following exercise can be just as important as what you eat before.
- While the pre-exercise meals can ensure that adequate glycogen stores are available for optimal performance and energy stores, the post-exercise meal is vital for recovery and improves your ability to train consistently and at your very best level.
- It's not just energy and fuel that your body needs. After exercising your muscle tissues have been damaged and need to repair and to do that the body has to take on more protein.
- After any form of training your body will cry out for more protein.
- A lack of quality protein will result in muscle tissue loss, a lower immune system, slower recovery and a lack of energy.
- Furthermore, the cells of muscles, tendons, and ligaments are maintained with protein.
- Many natural sources contain "complete protein" such as milk, eggs, meat. However, after exercise you may not always be able to cook yourself such a complete meal which is when supplements can be handy and help with this process.?
- You may decide to take on creatine protein (which is the body's natural source of protein) such as Maxim Creatine drink or take on Whey protein such as Maxim Whey Protein drink which is easily digestible and low in lactose.
- Again, people might not have the time or patience to mix these drinks themselves and prefer to eat a ready made Maxim Protein bars
- Some experts advise that we need a 50/50 split of protein and carbohydrates to aid maximum sporting performance. In which case, Maxim Protein/Carbohydrate drink contains such a 50/50 split and can be used before, during or after exercise.
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To sum up…
- Drink plenty of water before, during and after exercise.
- Don't eat a large meal before vigorous exercise.
- You can use carbohydrate supplements before during and after exercise to give your body energy to perform and recover.
- Eat a well balanced diet to give you enough carbohydrates and protein.
- Repair you muscles after exercise by taking on a good amount of protein - this can be in the form of a protein rich meal or protein supplements.
- Never exercise when under the weather, your body is trying hard enough to combat the illness.
- Always train to your best and ALWAYS have fun!
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