Nutrition before, during, and after exercise plays an important role in fueling the human body for optimal athletic performance. Meals for athletes should be designed to provide essential nutrients needed to support the body during physical activity and recovery. Your athletes' nutrition should be personalized to their needs, goals, and dietary restrictions. The amount of nutrients you consume may vary based on factors like workout intensity and duration. It is vital to experiment with different foods and timing to find out what works best, but this information can be used as a guideline to put you in the right direction.
Components of an Athletes’ Meal:
1) Protein: Protein is key for muscle building and repair. Athletes who regularly exercise need about 1.1-1.5 grams of protein per kilogram of body weight.
2) Carbohydrates: Carbohydrates are the primary source of energy for humans. Athletes should consume 3-12 grams of carbohydrates per kilogram of body weight.
3) Fat: Fats provide essential fatty acids vital for normal human functions, and are used as an additional source of energy primarily during endurance activities. Fats should be20-35% of daily caloric intake.
4) Hydration: It is important for all individuals to monitor their hydration levels. A loss of 2%or more of body weight indicates that the individual is not replenishing fluids effectively.
Timing your Workout Nutrition:
1) Pre-workout nutrition (Should be consumed 1-2 hours before exercise):
- An athlete’s pre-workout meal should consist primarily of complex carbohydrates like grains, fruits, and vegetables.
- Lean protein should also be consumed during this meal.
- Small amounts of fats should be consumed to prevent digestion issues.
- Athletes should prehydrate 1-2 hours before exercise to allow for proper fluid absorption.
2) Intra-workout nutrition (starts approximately 15-30 minutes into exercise):
- Nutrition during exercise is most beneficial for workouts lasting longer than 60-90minutes or high-intensity sessions.
- Easily digestible carbohydrates like sports drinks, fruits, or gummies are essential for maintaining energy levels
- Keep adequate hydration to avoid dehydration (children are more susceptible to dehydration than adults!).
3) Post-workout nutrition (30 minutes to 2 hours after exercise):
- Carbohydrates are needed to help replenish energy stores that were used during exercise.
- Protein is essential for aiding in the recovery process.
- Rehydrating to replace the fluids and electrolytes lost during exercise.
In conclusion, nutrition before, during, and after exercise is the cornerstone of athletic success. Remember that the nutritional requirements can vary depending on individual needs, training objectives, and workout specifics. Remaining flexible and open to adjustments, allowing for ongoing experimentation with various foods and timing strategies to find the perfect formula that propels your athletes toward peak performance. By focusing on their unique needs and employing the insights provided here as a foundation, you can guide them towards reaching their athletic goals and achieving optimal health.
