This week is dedicated to fuel. Lets discuss the different types of fuel, why we need fuel, when we should fuel, pre-race fuel, post-race fuel, your favorite kinds of fuel, etc. Today lets focus on how we fuel and hydrate Before, During and After a Race. Wondering how to eat for peak performance? My friend Stephanie from SB Nutrition has the answers! Stephanie is a dietitian and works with a lot with athletes. I had the privilege of meeting her at the Boston Marathon. Nutrient timing — when nutrients are consumed to receive the most energy. We get energy from a typical meal over about a four-hour period. And that energy peaks about two hours after eating. Athletes reap the most energy when they time their fuel (food) consumption to correspond to this process. Two hours before exercise is the ideal time to fuel the body. This helps top off the bodys easily available energy (glycogen) that is stored in the liver and muscles. And the best foods to consume a couple hours before a race are easily digested carbs (sugars and starches) along with moderate amounts of protein and fat. Examples: Yogurt with low-fat granola; peanut butter or lunch meat sandwich; oatmeal with banana and low-fat milk; grapes with nuts and string cheese. Liquid yogurt and sports drinks are also good options. Then its time to pre-fuel. About 10 to 15 minutes before the start of a long event, eat or drink a small amount of carbohydrate (about 20 grams) to top off glycogen stores once again, something convenient and portable such as a banana or a sports drink like Gatorade Prime. Now the race is on. During an endurance activity, the muscles and brain need to be fueled with 30 to 60 grams of carbohydrates every hour. That is equivalent to about 100 to 250 calories of high carb food, such as a banana, ¼ cup dried fruit, three to six graham crackers, Gu, Gels, or a sports drink. Even jelly beans and gummies can provide needed carbs. After exercise, its important to refuel within 30 to 45 minutes. This is a key time when food nutrients can replenish energy stores, repair muscle damage and even help reduce muscle soreness. Optimal foods for this task are rich in carbohydrates and moderate in protein, such as chocolate milk (really!), instant breakfast drinks or fruit smoothies. Too much fluid is now known to be as serious as too little. When you exercise, its a good idea to take a couple gulps of fluid (1 or 2 oz.) every 20 to 30 minutes. And while plain water is still recommended for the first 60 minutes of exercise, after that its best to alternate between plain water and sports beverages that contain electrolytes such as Nuun, Gatorade or Powerade. High carb diets are still in for endurance athletes, along with moderate amounts of protein and fat. ~Stephanie Bouquet Information adapted from The Monterey Herald article with Barbara Quinn.
Posted on: Tue, 29 Apr 2014 19:00:00 +0000
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