Food as Fuel for Optimum Performance
Posted by Niamh Lonergan | 29th Jul 2021
If you’ve been watching the Olympics this week, you may be wondering what these athletes do to prepare and to optimize their performance. Of course, training plays a huge part in their preparation, however proper nutrition is also essential to help any athlete succeed, be more energized and ensure they are performing to the best of their abilities!
Fuelling correctly is not only essential for these Olympic athletes but is so important for anyone who exercises regularly, particularly those partaking in sports or training at a high intensity. The best source of fuel is food, and the right nutrition can help your performance greatly when you have tried and tested what works best for you.
So, what kind of foods should we be eating in the hours leading up to a training session to maximise performance? Your body will have different requirements depending on the time of day, the type of session, and how active you are, but there are certain macro nutrients that you need to think about.
Carbohydrates
Carbohydrates replenish glycogen stores in the body and are our bodies preferred fuel source during high intensity exercise. If you start training with low carbohydrate stores, you will fatigue quickly and impair performance and it may lead to illness. Carbohydrates also aid with muscle protein synthesis, therefore helping with recovery.
Ensuring adequate carbohydrate intake before a training session/match is essential to maintain carbohydrate availability and a high rate of carbohydrate utilisation during exercise, which in turn will lead to improved and sustained performance.
Carbohydrate requirements depend on a number of factors including energy expenditure, gender, body weight and environmental conditions. Requirements vary depend on duration of training:
1-2 hours/day = 7-8g CHO/Kg body weight/day
2-4 hours/day = 8-9g CHO/kg body weight/day
4+ hours/day = 9-10g CHO/kg body weight/day
If you are planning a high intensity session/match you should be eating a high carb meal 3-4 hours before performance or top up extra stores 30 minutes to 1 hour before performance if needed. Be sure to sensible with your portion sizes!
Examples of foods containing 50-60g CHO: glass of milk and a banana, slice of toast with jam, 2 regular pitta breads, small pot of high protein yoghurt and a handful of fruit, a Bagel with chopped banana, granola bar with a piece of fruit.
Protein
Protein is generally a relatively minor source of energy; it typically accounts for < 5% of total energy cost of activity. During prolonged endurance exercise, protein could contribute up to 15% of total energy cost but this is only at the latter stage of a session.
However a certain amount of protein pre workout can facilitate muscle strength and growth and it will also help to keep hunger at bay. Therefore, combining protein with carbs in a pre-workout meal/snack is generally recommended to optimize both performance and recovery.
Pre-workout meal
To sum up, your pre workout meal should contain mostly carbs (60-70%), with moderate amounts of protein and fats.
Don't forget to leave roughly 3-4 hours between your pre-workout meal and training session. Some of our favourite pre-workout meal options at Gourmet Fuel include our Fusilli Bolognaise, Turkey Ragu, Ginger and Lime Chicken with Sweet Potato and Mediterranean Ratatouille with Cous Cous. Or for a light pre workout snack why not try our Granola Bar or Coconut Protein Bites with a piece of fruit!
Hydration
Being well hydrated is an important consideration for optimal exercise performance and we should strive for normal hydration before, during, and after exercise.
Being as little as 2% dehydrated can compromise exercise performance, can cause muscle cramps and may impair mental and cognitive performance!
Consuming a pint (~568ml) of water within 90 mins prior to an exercise session helps to optimize hydration status, minimise elevations in heart rate and core body temperature. During prolonged exercise sessions or spells of hot weather, consumption of foods or beverages containing electrolytes can help sustain fluid and electrolyte balance and enhance exercise performance.
How do I avoid stomach discomfort during exercise?
To avoid stomach discomfort during exercise, eat your pre workout meal 3-4 hours before your training session.
Try to avoid foods that are high in fibre, fat or spices. A high fat or high fibre meal before exercise can impair performance due to its effect on the gut. Including fat/fibre in a meal slows digestion and the more included the longer this process can take!
If you do find that stomach discomfort is something that affects you during exercise, try to keep an account of what you ate before sessions and adjust your pre workout meal if needed. A small amount of fat or fibre is okay, but the amount tolerated will always depend on you as an individual.
You can always speak to one of our registered nutritionists here to discuss how you can tailor your nutrition to optimize performance!