Nutrition for Performance
When you are physically active, your body will use up more energy. It is therefore vital that you provide your body with enough fuel, and the correct type of fuel to sustain the level of physical activity and to help make the most of all the hard work you are doing.
Properly fueling your body can provide an edge over athletes who do not focus on their nutrition.
Performance nutrition has many benefits, including:
-
Allowing you to perform well in your chosen activity
-
Reducing the risk of illness and injury
-
Ensuring the best recovery after exercise
What should I eat before and after exercise?
​
Before
Why it is so important to eat before exercise?
-
Top-up muscle (a little) and liver (mostly) glycogen stores.
-
Ensure adequate blood sugar level.
-
Prevent hunger before and during exercise.
​​
Fueling your body with the right nutrients before exercise will give you the energy and strength you need to perform. Carbohydrates help maximize glycogen stores for high-intensity exercise, while fat helps fuel your body for longer, less intense workouts. Protein improves muscle protein synthesis and aids recovery.
​
After
To help your body to recover faster it is important to get food on board quickly. A glass of milk and a banana or a chicken sandwich are great options as they contain carbohydrates and protein. Eating something within the first 20 minutes is the best option but if this is not possible, within 60 minutes is what you should aim for.
TIMING of your pre and post exercise nutrition is also important.
Before exercise, try to eat a complete meal containing carbohydrates, protein and fat approximately 2-3 hours before you exercise. This will allow your body time to digest and reap the nutritional benefits from the meal. If this time frame is not possible, you can still eat a good pre-exercise meal. The sooner you eat before exercise, the smaller and simpler the meal should be, containing mainly carbohydrates and some protein.
This will help fuel your body and prevent any discomfort during exercise.
​
After exercise, aim to eat some protein and carbohydrates as soon after finishing as possible. This will kickstart the replenishment of your body stores and muscles. This can be in the form of a snack immediately following exercise and then a larger meal later.
​
Performance Enhancing Plate
Hydration
Hydration is a key part of fueling your body for physical exertion
2% dehydration can mean a 10% decrease in performance
As a rough guide, you should be drinking around 1 litre per 25kg of body mass per day. This amount is dependent on intensity of exercise and heat, but ultimately the aim should be to not ever feel thirsty.
You can self-monitor your hydration status by observing both the colour and volume of your urine. Aim for clear in colour and copious in volume.
​
