Training Tips — Nutrition and Your Performance
As an athlete, you need to know about nutrition and how what you eat affects your performance. Without going into too much detail (which would be easy to do on this subject), we have compiled what we believe are the top 10 nutritional tips for runners and walkers.
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- Your body works a lot like a car; it need fuel to function effectively. Your muscle cells function similarly to a fuel tank; stored carbohydrates serve as a rapid source of fuel. Eat carbohydrate-rich foods prior to your workout to reduce the drain on your body's stored energy.
- The most effective way to fuel up your body is with energy-rich nutrients. Eat a large meal four to six hours before your workout. Eat a lighter meal two to three hours before physical activity. Grab a snack 30 minutes prior to exercise. If you're an athlete, 50 to 60 percent of your diet should be made up of carbohydrates.
- Recharge your battery. Refuel during workouts that are more than 30 minutes in length. Drink fluids that have simple carbohydrates.
- Tap into your reserve fuel tank for extended bouts of physical activity. Your body begins to burn fat as fuel ("in the flames of carbohydrates") after about 18-20 minutes of aerobic exercise (long to moderate distance).
- Hydrate, hydrate and rehydrate. It is imperative to replenish the liquids you lose when working out. While exercising, be sure to drink fluids every 10 minutes—don't wait until you're actually thirsty.
- Protein is key to muscle maintenance and growth. Your body must receive adequate amounts of protein to function properly and repair damaged tissue. Be sure your body receives the recommended daily protein requirements: 1.0 to 2.0 grams per kilogram body weight.
- Proteins vs. Carbohydrates. Carbs are instant fuel for the muscles. Protein assists recovery and repair, helping damaged muscles maintain muscle mass and increase girth.
- Maximize your fueling and refueling efforts. Be sure to eat a carbohydrate-rich food within 30 minutes of completing your exercise regime. Take in easily digestible carbohydrates, which are converted into glucose and stored in muscles as glycogen (quick fuel).
- Reduce your recovery time. Adequate protein, antioxidants and fluid.
- Use supplements to your advantage. Vitamins and minerals help assist the body's chemical reactions and regulatory processes. TOP OF PAGE