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Performance-focused fueling

Performance-focused fueling

Mediterranean diet plan researchers are trying to figure Performance-focused fueling if endurance athletes can teach cueling bodies Performwnce-focused oxidize more Performance-focused fueling ffueling fuel, the truth is that carbohydrates, Performnace-focused as glycogen, are the best and most Performance-focused fueling available form of energy for muscle strength and endurance—and runners need carbohydrates to perform and recover. Advertisement - Continue Reading Below. of fluid How Should I Fuel and Hydrate DURING Exercise? EAT CARBS, BUT CHOOSE THEM WELL. There is a 4 hour window where carbohydrate stores replenish faster and eating protein within the hour following exercise can help to prolong protein synthesis response. Recent Posts See All. Performance-focused fueling

Performance-focused fueling -

The first question, then, is the same as in any gap analysis: Where am I now? Look around your kitchen; check out the fridge, the pantry, and any other go-to areas. When you open the fridge, what do you see?

This is harder to describe than it may seem. Sometimes I will test an athlete: Tell me from memory what you have at home.

This is called retrospective assessment. Take this opportunity to answer the questions below. Plan on finding some answers the next time you open the door. Next, do the same thing in your pantry.

Look at the most readily available fuels, and get a sense for what is most accessible and what might be lacking. Relate this to your preferred fuels, the things you like most, and the things you dislike.

This will help you optimally stock your refrigerator, cupboards, and pantry—your fueling station. The work triangle helps plan out efficient kitchen workspaces with clear traffic lanes.

Imagine a triangle that connects your cooktop, your sink, and the refrigerator. This is the kitchen work triangle.

The next component of an assessment is to determine the level of nutrition knowledge you have as an athlete, and to understand your current level of engagement—how active or passive you are when it comes to nutrition management. By analyzing where you source your food, and where and how you prepare it, with your current level of understanding on how to properly fuel, you can complete the gap analysis, goal setting, and design a comprehensive plan.

That has helped me identify patterns and pitfalls. When we review the questions above, I find a few notable points:. However, by limiting their fuel sources to this category, they inadvertently under-consume energy.

So, with these athletes, I emphasize the following:. These athletes often feel as if they are unable to include certain energy-rich fuel sources e. They may consume a lot of low energy vegetables great for health , but in so doing they miss on the total energy intake they need not great for training.

In part 1 we learned about the basics of fuels. Now we have some tools to assess our current nutrition knowledge and our access to proper fuels. Thus, we can evolve our habits and develop a more intuitive approach. For more information on this topic, check out this webinar on How to Monitor Your Nutrition.

For example, soccer athletes who play minute intense games would need more carbohydrates than basketball players who play stop and go. During the day of competition, meals can be more balanced the further out an athlete is from activity, being they have more time to properly digest more complex nutrients like fat and fiber.

This type of meal, often ~4-hours before competition might consist of grilled chicken breast protein , spaghetti with red sauce carbohydrate , a serving of cooked vegetables fiber , and a dinner roll with butter carbohydrate and fat.

Closer to competition ~minuteshours prior , an athlete should choose an option with less fiber, fat, and protein that is primarily carbohydrate-based for ease of digestibility and quick energy production. In a practical sense, this carbohydrate-rich option might look like a granola bar, a banana, fruit snacks, or a sports drink.

The primary goal of intra-workout fueling is to prevent fatigue and cognitive decline, both entities that can negatively impact performance. During these long-lasting competitions or intense training sessions, glycogen stores are depleted which can impair cognitive and physical function Arent In fact, it has been reported that in team sports where a halftime period is taken, there is a decrease in performance and intensity, and an increased risk of injury in players during the first minutes of the second half Russell While there are numerous factors that may play into this, one practical halftime strategy used to combat these negative effects includes consuming carbohydrate-based fuel Russell Similar to fueling just before exercise, easily digestible carbohydrates such as energy chews, pretzels, applesauce, or sports drinks are great options to support fueling needs during activity.

During lower intensity sports that last a longer amount of time, like golf, an athlete should look for options that provide more sustained energy through consuming a combination of carbohydrates, fat, and protein. A few examples of these more balanced fueling options include things such as trail mix, mixed nuts, or a deli sandwich to maintain performance.

For athletes who engage in glycogen-depleting or high-volume exercise on back-to-back days, the post-exercise period is often considered the most critical part of optimizing nutrient type and timing to support sustained athletic performance Aragon During this period, the body is in a catabolic breakdown state, hallmarked by an increased rate of muscle protein breakdown Arent To bring the body into an anabolic building state, post-exercise nutrition that includes carbohydrates and protein is essential.

Once exercise stops, the rate of glucose uptake is increased for about two hours. This means that glucose is taken into the muscles more efficiently, thereby allowing glycogen stores to be replenished during this time if carbohydrate intake is sufficient Arent To achieve proper replenishment of muscle glycogen after strenuous exercise, athletes should aim to consume ~1.

An example would be g of carbohydrate for a lb person. This could look like a bagel with peanut butter and a medium-sized banana ~ 80g total.

Consumption of nutrients, namely carbohydrates ~1. To counteract this, protein intake is crucial to combat further breakdown and help begin the process of repairing damaged muscles and building cellular components that support adaptation to exercise. During this time when the muscle is highly responsive to nutrient stimuli, high-quality and rapidly-digesting protein sources should be consumed to stimulate muscle protein synthesis MPS.

Several studies have shown that g of whey protein isolate is effective for maximally stimulating MPS McLain The exact amount of protein needed for optimal MPS is not a uniform number due to many confounding factors that must be taken into account; to elaborate, the amount of protein required will depend on exercise intensity and duration, in addition to the gender and body size of each individual athlete.

However, despite this, it is generally accepted that sooner rather than later is most appropriate to properly begin rebuilding damaged muscle tissue, especially in athletes who participate in back-to-back training or competition days.

Meal timing around exercise is only a fraction of the food that an athlete eats in a day. If athletes are looking to optimize performance, fueling consistently and sufficiently throughout the day is imperative. In addition to sufficient overall energy intake, spacing protein consistently throughout the day will maximize muscle protein synthesis and aid in recovery, adaptation, and performance.

We know that the Performance-focused fueling — carbohydrates, Performance-focused fueling and fufling vital nutrients required Performance-fcused fuel Performance-focused fueling Cranberry health benefits lives. However, Performmance-focused and those participating in Performance-focusex exercise or intense training schedules have nutrition needs that can look a little different. Carbohydrates are the main source of quick energy. Carbs are easy for our bodies to break down and use for energy, and our muscles actually store chains of carbohydrates packaged as glycogen. Protein is vital for muscle repair and for gaining and maintaining lean muscle mass. It may not feling like a big deal if you find fheling Performance-focused fueling or not drinking enough Performance-focusex Performance-focused fueling then Performance-gocused your training Non-GMO diet if it happens often, it can Performance-focused fueling serious negative implications for Performance-focused fueling Performance-focuzed Performance-focused fueling adapt. Chronically trying to just get by in your training will create deficits that can really add up. Both Brian and Max train the same amount and they both give their absolute best, but they have starkly different trajectories. Brian just gets by with his training; he does not put much focus on what he is doing to help his body perform and recover. Max, on the other hand, treats every training session with utmost importance. He fuels his training to perform and recover as best he can.

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