WMS Simple fuel, Stronger Workouts, Better Results: Nutrition tactics for every workout

Fueling Workouts: In This Webinar…

• Role of sports nutrition
• Fuel and hydration in daily life
• Pre-workout fueling and hydration
• Post-workout fueling and hydration
• Fueling and hydration during regular and intense workouts
• Popular dietary and nutritional supplements for workouts

The Role of Sports Nutrition Is to Support Workouts

Sports Nutrition in Daily Life

Your everyday choices impact your workouts and fitness goals! And…spoiler alert! Daily nutrition is usually enough to support most people’s fitness programs without additional nutrition. 

Here are components of energy and nutrients. Each of them is necessary for overall health and weight management and for supporting workouts. 

• Energy (calories)
• Protein
• Carbohydrates
• Fat
• Vitamins
• Essential minerals

All-Day Nutrition to Support Workouts

Here is an overview of calories and macronutrients (protein, carbohydrates, and fats) and their roles in supporting physical activity. 

Calories and Macronutrients

Enough energy and protein for workouts while managing weight 

Plate Method for All-Day Nutrition to Support Workouts

The plate method is a flexible tool for portion control and balanced meals without hassle. 

Maintaining Hydration All Day Supports Better Workouts

Water is the most critical nutrient all day and for workouts. Roles include:

• Cooling through sweat
• Maintain blood volume for nutrient and oxygen delivery (easier circulation)
• Energy and concentration
• Muscle and joint function

Mild dehydration (2% of body weight) can decrease performance and cognition. To stay hydrated, drink water or other low-calorie fluids throughout the day. 

Guidelines for within 2-3 hours before a workout are to drink 2-4 ml per lb body weight; that’s about 2-3 cups for a 200-lb person.

Fluid loss during exercise is about 0.3-2.4 L per hour, or about 1-10 cups per hour. That’s a big range! Needs are higher with more intense exercise, warmer weather, larger individuals, and people who naturally sweat more. 

Electrolytes are essential minerals that support normal cell function. Functions include:

• Maintaining normal blood volume
• Maintaining normal water balance
• Allowing for normal muscle contraction/relaxation

These are four critical electrolytes and some food sources. 

B Vitamins Are Essential for Energy Production

The “energy-producing” B vitamins support reactions in your body that produce energy from the food you eat. Some B vitamins act as “cofactors” to allow your body to break down food and generate energy. They support enzymes that allow metabolism to occur properly. 

B vitamins are in a variety of foods. 

• Grains
• Dairy
• Eggs
• Poultry and fish
• Nuts and seeds
• Beans and lentils
• Fruit and vegetables

“Energy-producing V vitamins” include:

• Vitamin B1 (thiamin)
• Vitamin B2 (riboflavin)
• Niacin (vitamin B3)
• Pantothenic acid (vitamin B5)
• Pyridoxine (vitamin B6)
• Vitamin B12

Note that taking in higher amounts of B vitamins won’t produce more energy unless you are deficient in B vitamins. 

Checklist for All-Day Nutrition to Support Workouts

Using a simple checklist can help you check nutrition for supporting physical activity

Did I…

• Use the plate method to put meals together?
• Hydrate all day and before and after workouts? 
• Eat a rainbow for antioxidants and nutrients?
• Include reduced-fat dairy for bone support?

Log in Lark to stay aware!

Pre-Workout Nutrition Is Individualized 

General guidelines for eating before a workout are to have a small meal 2-4 hours before your workout, or to have a small snack 30-60 minutes before. Eat according to your hunger and experience - what has worked for you in the past? 

Choose easily digestible foods that are low in fat, have low or moderate protein and are relatively low in fiber. Remember to hydrate!

Pre-Workout Nutrition

It’s an individual question! Consider…

• Hunger
• Blood sugar (if a consideration)
• Time of day
• Personal tolerance
• Daily variation can affect pre-workout needs

Pre-workout fueling depends on individual factors and your needs. Choose simple foods that are easy to digest

Daily variation can affect pre-workout needs, e.g.,

• Was the weather warm/cold?
• Were you especially busy and unable to hydrate properly? 
• Did you wake up late and skip a meal?

Pre-Workout Nutrition

Choose simple foods that are easy to digest

• Oatmeal
• Bananas
• English muffin with jam
• Brown rice cakes
• Whole-grain bread
• Pretzels
• Nonfat yogurt
• Applesauce

Limit foods that are tougher to digest. 

• Fried foods
• Fatty meats: hot dogs, sausage, bacon, salami
• Full-fat cheese
• Burgers, pizza
• Spicy foods
• Beans, lentils
• Oversized portions

Take notes to see what works for you!

Post-Workout Nutrition 

Goals are to: 

• Replenish glycogen (stored carbohydrate - fuel)
• Provide muscles with protein for recovery
• Restore lost fluids

Having a meal or snack with a ratio of 3:1 carbs:protein (3 grams of carbohydrates per 1 gram of protein) can support these goals. Aim for high-quality protein within 2 hours of finishing your workout. 

For example, you might have…

• 45g carbohydrates and 15 grams of protein (240 calories)
• 60g carbohydrates and 20 grams of protein (320 calories)

Remember to rehydrate!

Sample Post-Workout Snacks: If your next meal is not soon… 

• Yogurt and fruit
• Pretzels and low-fat cheese
• Whole-grain English muffin and 1 tablespoon peanut butter
• Whole-grain wrap with grilled chicken and vegetables
• Apple or banana and 1-2 low-fat string cheese sticks
• 1 hard-boiled egg and whole-grain crackers
• ½ cup of beans and 1-2 ounces of low-fat cheese
• ½ cup of low-fat cottage cheese and fresh fruit
• ¾ cup of whole-grain cereal with ¾ cup skim milk
• Snack mix with ½ oz nuts, grapes, whole-grain cereal

Sample post-workout meals: If your next meal is soon…

• Turkey/black bean burger on whole-grain bun with low-fat cheese, baked zucchini “fries” or carrot sticks
• Lentil or bean soup with vegetables, whole-grain roll or crackers
• Salmon or tilapia bowl with vegetables and brown rice bowl
• Green salad with cucumber and tomato, hard-boiled egg or tuna, low-fat cheese or beans, and vinaigrette dressing; piece of fruit
• Egg and egg whites with spinach or other vegetables, diced sweet potato or white potato, and avocado
• Whole-grain spaghetti with marinara sauce, shrimp or chicken, and a side salad

Calorie Calculation Example: Do you need extra calories after working out?

Calories Burned

During Workouts

Hydration: ½-1 cup water per 15-20 minutes

Fuel is not usually needed

Hydration and Fueling During Long, Intense Workouts

Examples of high-intensity activities

• Running
• Hard cycling
• Lap swimming
• Singles tennis
• Basketball or soccer

Engaging in more than 60 minutes of high-intensity exercise at a time may lead to the need for additional attention. The general guideline is to take in 1.5-3 cups of fluids per hour, and electrolytes may be needed. 

Food and Nutrient Supplements

Most people can get enough protein, carbohydrates, and BCAAs from their regular food

Extra amounts don’t help if you’re already getting enough from your regular food

Popular Ergogenic Aids (Supplements)

References

Thomas et al JAND Volume 116, Issue 3p 501-528 March 2016

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