The goal of sports nutrition is to fuel your body for increased performance, keep your body hydrated, increase muscle protein synthesis, and spare muscle and liver glycogen.
There will be varying nutrient ratios and portions depending on your goals and workout intensity. We all have unique individual needs. It is recommended to experiment with different foods and timing to see what suits your individual needs. Schedule a consultation with me for a customized sports nutrition menu plan.
Portion control is really important.
If you consume too many calories and macro-nutrients your muscles will focus on digesting food instead of fueling your workout.
A pre-workout meal should be consumed 3 hours before exercise. Fat takes the longest to digest, then high fiber foods, followed by protein, then carbs.
Eat a meal or snack that is relatively low in fat, moderate protein, and moderate to high in low fiber carbs.
I suggest a complex carb, healthy fat, and protein combination. An example would be 4 ounces of chicken with 1 cup steamed asparagus, 1/2 sliced avocado, and 1/2 cup cherry tomatoes.
Have a small pre-workout snack 30-60 minutes before exercise.
Hydrate before your workout by consuming 14–20 fl oz. of water 2–3 hours before your workout.
You can fuel up with a natural electrolyte drink to provide energy for working muscles.
After you work out, your glycogen stores become depleted. Skipping your post-workout snack can cause prolonged soreness as well as premature muscle fatigue. This is caused by incomplete glycogen restoration, which is why it is important to refuel.
Consume your post-workout snack within 30-minutes.
30-minutes is the optimal time-frame for restoring glycogen stores. It promotes quicker recovery of your muscle tissues.
Protein builds tissue that breaks down during exercise.
A plant-based protein powder with a green and berries, or an egg and veggie stir-fry are great choices.
Water supports metabolic function, nutrient transfer, energy, and mental clarity. I suggest drinking 1/2 of your body weight in water every day.