In today’s Coach’s Corner, Coach Astrid will cover the topic of meal timing for performance.
Before a training session, a meal or snack should provide:
1. Sufficient fluid to maintain hydration
2. Be relatively ⬇️ in fat and fiber to facilitate gastric emptying and minimize gastrointestinal distress
3. Be relatively ⬆️ in carbohydrate to maximize maintenance of blood glucose
4. Be moderate in protein
5. Be composed of familiar foods to you that you tolerate well
During a training session, the primary goals for nutrient consumption are to replace fluid losses and provide carbohydrate (approximately 30 to 60g per hour) for the maintenance of blood glucose levels & rapid energy availability/fuel.
The dietary goal of post workout nutrition is to:
1. Provide adequate energy and carbohydrates to replace muscle glycogen
2. Ensure rapid recovery. If you are glycogen-depleted after exercise, a carbohydrate intake of 1.5 g/kg body weight during the first 30minutes and again every 2 hours for 4 to 6 hours will be adequate to replace glycogen stores (again not for the average gym goer)
3. Protein consumed after training will provide amino acids for the building and repair of muscle tissue
Studies Mentioned: https://jandonline.org/article/S0002-8223(00)00428-4/fulltext