Nutrition and Percormance The link Baoanced good health and Fueling Performance through Balanced Nutrition nutrition is well established. Your energy levels, strength, endurance, and general athletic prowess are all directly influenced by the foods you eat. Eating after exercise Rapid replacement of glycogen is important following exercise. To "carbohydrate load" before an event:.

Fueling Performance through Balanced Nutrition -

Because thirst is not a reliable way to tell if you need water, be sure to drink even if you are not thirsty. Also, if you stop drinking water as soon as your thirst is satisfied you will get only about half the amount you really need. A balanced diet is another key to sports nutrition.

Eating the right combination of fuel calories from carbohydrates, proteins, and fats will give you energy for top performance. Carbohydrates are found in many foods, including:. Eating fruit, or another food high in carbohydrates, will help you maintain energy during competition.

Your body converts the sugars and starches in carbohydrates into energy glucose or stores it in your liver and muscle tissues glycogen. This gives you endurance and power for high-intensity, short-duration activities.

If your body runs out of carbohydrate fuel during exercise it will burn fat and protein for energy—causing your performance level to drop. This may happen if you start exercising without enough stored muscle glycogen or if you exercise intensely for longer than an hour without eating more carbohydrates.

It may also happen if you do multiple repetitions of high-intensity, short-duration exercises or if you participate in multiple events or training sessions in a single day.

The following tips will help you maintain carbohydrate fuel so that you can stay energized and perform at your best:. Proteins are found in many foods, including:. Proteins give your body the power to build new tissues and fluids among other functions.

Your body cannot store extra protein so it burns it for energy or converts it to fat. The amount of protein you need depends, in part, on your:.

Saturated fats come from animal-based foods, such as meats, eggs, milk, and cheese. Unsaturated fats are found in vegetable products such as corn oil. Your body needs small amounts of fat for certain critical functions and as an alternative energy source to glucose.

Eating too much fat, however, is associated with heart disease, some cancers, and other major health problems. Also, if you are eating too much fat, it probably means that you are not eating enough carbohydrates. How your body uses fat for energy depends on the intensity and duration of exercise.

For example, when you rest or exercise at low to moderate intensity, fat is the primary fuel source. As you increase the intensity of your exercise your body uses more carbohydrates for fuel. If your body uses up its glycogen supply and you continue exercising you will burn fat for energy, decreasing the intensity of your exercise.

What you eat several days before an endurance activity affects performance. The food you eat on the morning of a sports competition can ward off hunger, keep blood sugar levels adequate, and aid hydration.

Try to avoid eating high-protein or high-fat foods on the day of an event since this can put stress on your kidneys and take a long time to digest. To avoid running out of carbohydrates for energy, some endurance athletes—including long-distance runners, swimmers, and bicyclists—load their muscles with glycogen.

To do this they eat extra carbohydrates and exercise to energy depletion several days before an event. To "carbohydrate load" before an event:. Some endurance athletes believe that following this carbohydrate-loading regimen will ensure that muscles loaded with unused glycogen will be available to work for longer periods of time during competition.

Consult your doctor for advice before trying a carbohydrate-loading diet. No MD referral needed for most insurances. Call today to schedule. Orthopedic Therapy. Sports Performance. Pelvic Floor. Our Team. New Patient Intake Forms. January 25, Hydration Water is the most important nutrient for athletes.

Stay hydrated by drinking plenty of fluids before, during, and after exercise. The following tips will help you stay hydrated: Drink small amounts of water frequently rather than large amounts less often. Drink cool beverages to lower your core body temperature and reduce sweating.

Track your sweat loss by weighing yourself both before and after exercise. For every pound lost through sweat, drink 16 to 24 oz. of water. Your body weight should be back to normal before your next workout. Pay attention to the amount and color of your urine.

of fluid How Should I Fuel and Hydrate DURING Exercise? For exercise lasting less than 60 minutes : Fuel: Eating may not be necessary for short practice or competition period Hydrate: Water is the fluid of choice during most physical activity For exercise lasting more than 60 minutes : Fuel: Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period Hydrate: Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels Try drinking oz.

Within minutes after exercise : Fuel: Fuel the body with carbohydrate and protein to maximize recovery Replenish the carbohydrate stores following exercise so the body is ready for your next workout Protein helps with the repair and recovery of the muscles Hydrate: Replenish fluid lost during exercise to help the body return to optimal body temperature Rehydrate with oz.

of water for every pound of water lost through sweat hours after exercise : Fuel: Eat a well-balanced meal with carbohydrate, protein, and fats Hydrate: Continue to rehydrate with fluids You can also hydrate your body by eating water-rich fruits and vegetables Remember, you cannot out-train poor nutrition and hydration.

of fluid one hour before exercise None or water oz. of fluid every 15 minutes Rehydrate with oz. You May Also Be Interested In. Article Sports Nutrition. Article Healthful Snack Choices for Youth Sports.

Meal: High carbohydrate, moderate protein, low fat and fiber. Balanced meal: Carbohydrate, protein, and fats. Drink oz. of fluid one hour before exercise. Rehydrate with oz.

of fluid for every pound of water lost through sweat. Lunch meat and cheese sandwich Grilled chicken, rice, vegetables Spaghetti and meatballs. Peanut butter jelly sandwich Pretzels and peanut butter Trail mix and banana. Chocolate milk Cheese and crackers Protein bar Smoothie Yogurt and granola.

Hamburger and grilled vegetables Salmon, mixed vegetables, and rice Pizza and salad Lasagna.

We need Restorative solutions new paradigm regarding the food we Fueling Performance through Balanced Nutrition. We need to view food Bzlanced Fueling Performance through Balanced Nutrition to throygh body as opposed Hunger control and intermittent fasting solely Nturition units. We need to consider what that food represents in terms of energy and nutrients. Just one food or one nutrient is not the answer to more energy, an optimal weight, better health and improved performance. The key to success lies in the collection of the habits that fuel our bodies, activities, minds, performance and,most importantly, our lives. There are five areas of nutrition focus in the Fueling Series. Proper fuel and hydration before, though, and after exercise is key to Fueling Performance through Balanced Nutrition the most out Fueling Performance through Balanced Nutrition your Fkeling and optimize performance. Carbohydrates, Nutritional value of brown rice and fats are the nutrients that provide the body with energy. A balanced eating plan that supplies the right amount of fuel and fluid is important for sports performance. Summary of nutrition and hydration recommendations and examples can be found in the table at the end of this article. Remember, you cannot out-train poor nutrition and hydration.