What effects does timing of nutrition have on its effectivity?

Your body needs fuel before a workout, just like a car needs fuel to drive.  There are no steadfast rules as everyone is different and has different goals, but there are guidelines.

 

Before Exercise:

On the whole, working out on an empty stomach has negative affects: energy will be low meaning you won't maximise your workout and you will limit you ability to burn calories.

Eating a high carbohydrate, high protein meal 1-2 hours before exercise will give you the fuel needed to make the most of your workout.

Ensure that the carbohydrate source is complex – oats, whole-grain cereals, whole-grain toast, whole-grain pasta, brown rice, fruit and vegetables – ensure it is easily digested.

The protein source should be high quality – eggs, milk, turkey, pre-workout protein supplement.

Try to avoid foods high in fat – it is digested slowly, thus preventing oxygen and blood reaching the muscles and therefore reduces performance.

In addition, hydration prior to exercise is vital to maintain performance.

 

During Exercise:

Exercise less than 30 minutes doesn't require any refuelling during the workout.

30-60 minutes of high intensity exercise may require carbohydrate refuelling at the 30 minute mark.  The source should contain 50-100 calories and be easily digestible (banana). As well as this, water should be sipped frequently to maintain hydration.

 

Exercise over 60 minutes will require additional refuelling.  Food sources such as bananas, jelly babies and milk based smoothies are ideal as they provide a surge of energy.  Hydration can be maintained by sipping water alongside an electrolyte containing sports drink (Lucozade/Gatorade), which replaces carbohydrates as well as electrolytes lost through sweating.

 

After Exercise:

Hydration is extremely important – keep drinking water or alternatively mix water with orange juice to provide carbohydrates as well as fluids.

The primary fuel for muscles is glycogen which is obtained from carbohydrates.  After exercise, glycogen in the muscles is reduced and must be replaced.  Therefore sources of complex carbohydrates are advised.

Alongside carbohydrates, protein is vital for the recovery, repair and growth of muscles.  High protein, high carbohydrate meals include, a peanut butter bagel, turkey breast with brown rice, eggs on wholegrain toast.

 

Try to avoid foods high in fat – it is digested slowly, thus preventing oxygen and blood reaching the muscles and therefore reduces recovery rate.

 

Advice for building muscle:

Weight-gain will only occur if the calorie intake is greater than the calories burned.  That said, the source of calories must be high quality in order to increase lean body mass rather than body fat.

 

Therefore if wanting to bulk up, protein is essential both before and after exercise.  Alongside a balanced diet of complex foods, protein shakes offer a fast absorbing, convenient source of quality protein and often contain carbohydrates for those needing an easy way to obtain excess calories.

Advice for making weight:

Although carbohydrates are an essential part of the diet, cutting down slightly will reduce calorie intake.  It is important not to cut them out completely as the body still needs them for energy.  

It is vital that protein intake is maintained to prevent loss of lean body mass (muscle mass) and maintain performance.

If making weight, supplementing the diet with vitamins and minerals may be required to prevent illness and injury.

 

NUTRITIONAL TIMING IS IMPORTANT

The body must be fuelled to perform to its maximum potential.  Important aspects to consider are the type of carbohydrate or protein that is consumed – i.e. whether it is a high quality source and easily digested.  Avoid foods high in fat around the time of exercise.  All individuals have different digestive systems, goals and body compositions and therefore you have to experiment to find what is right for you.

 

 

This article was expertly written by Sam Innes.