Everyone knows that you need to drink water before, during and after exercise to replace lost fluids. But what about what you eat and when you eat it? The following guidelines should help athletes decide how best to fuel their bodies.

How the Body Uses Fuel During Exercise When exercising, the body first uses glucose in the blood and glycogen stored in the muscles for fuel. Moderate aerobic activity can fuel you for about two hours before the body accumulates fat and protein, so most recreational athletes don’t need to worry about anything other than having enough glucose and glycogen in their blood. Blood glucose can be raised with carbohydrate drinks and energy gels or bars. Even after the first two hours of activity, when the body draws on fat stores, it needs carbohydrates to help burn fat, so it’s important to continue eating carbohydrates throughout your workout. Before Exercise An hour before exercise, eat some carbohydrates to increase blood sugar and glycogen levels. Eating oatmeal or other cereals helps fight fatigue and decreases hunger during exercise.

An alternative is to drink a combined protein-carbohydrate drink half an hour before you exercise, to help protect muscle protein from breaking down. Also, a half hour before your workout, drink 14 to 20 ounces of water or an electrolyte sports drink. This will delay dehydration, help you sweat more to cool your body, and moderate the rise in body temperature. The lag time is important, since physical exercise immediately after a meal reduces the absorption of amino acids in the intestine by the body. During Exercise Drink water during your workout to replace water lost through sweat. Athletes must remember that thirst is not a good indicator of hydration. When you are thirsty, you are already dehydrating. You should need to use the bathroom every two to three hours and your urine should be clear if you are well hydrated.

Water alone is sufficient for long-lasting workouts of less than an hour. For longer workouts, use sports drinks to replace lost electrolytes. Electrolytes (potassium, sodium and chloride) have specific functions and their imbalance can be fatal. Juices and sodas also contain electrolytes, but they also contain a higher amount of sugar that can cause cramps. During a workout, you should drink 6 to 12 ounces of fluid every 15 to 20 minutes.

Also, if it’s a long workout, eat some protein and carbs during exercise, at a 4:1 carb-to-protein ratio. Carbohydrates will slow the release of cortisol, a hormone produced during intense exercise that breaks down muscle tissue. Protein intake will prevent the body from breaking down muscle for protein for fuel.

After Exercise The timing of nutrient intake after exercise is important. Nutrients consumed more than 45 minutes after exercise have a much smaller impact on helping muscles regenerate than nutrients consumed before. Eat a combination of carbohydrates and protein to stop muscle breakdown and start rebuilding. This rebuilding occurs by stimulating the release of insulin, which sets off a cascade of events that accelerates muscle recovery. It will increase the amount of amino acids (protein building blocks) that can enter the muscles by 50%, increase protein production by 2/3, and slow down the breakdown of muscle protein. Carbohydrates will also help replenish glycogen levels.

You will also recover faster by eating foods that are high in leucine. Leucine is found in meat, dairy, energy bars, and sports drinks. It stimulates muscle protein synthesis, provides fuel for muscles, and helps maintain blood glucose after exercise.

You should also drink 12 to 24 ounces of fluids within thirty minutes of your workout to continue to replace lost fluids.

Protein Protein has been shown to fuel activity more efficiently than carbohydrates and also aid in recovery after exercise. The more protein you use for energy, the greater your risk of soreness as muscle fibers break down. Cortisol is a hormone that is produced during strenuous exercise and can cause muscle fiber damage by increasing the breakdown of protein to fuel muscle movement. Free radicals are also produced during exercise. These cellular waste products cause muscle damage and also weaken the immune system. (This is why many high-level athletes constantly come down with nagging colds.)

A 2007 study published in the Journal of Strength and Conditioning Research showed that a protein-containing drink, compared with a placebo carbohydrate drink, consumed after exercise, helped improve anaerobic power output in athletes, but did not changed strength, stamina, or body composition. . This study therefore shows that athletes who primarily participate in anaerobic activities (sprinters, wrestlers, sprint cyclists, and swimmers) need to supplement with protein after training.

When an athlete transitions from one training phase to another, at least two to four weeks are required to readjust energy levels and protein intake and production. A longer fit is necessary if body mass is being lost or gained, such as a football player adjusting to the winter wrestling season.

Protein should be 12-15% of the calories consumed by athletes in intense training. Carbohydrates should make up 55-60% of caloric intake, to reduce the chances of protein catabolism.

Since there are many different types of protein, variety in the diet is the only way to increase the potential for high-quality, complementary protein intake. For the average athlete, to calculate the amount of protein you need daily, divide your weight in pounds by 2.2, and then multiply that number by .8 and 1.0. This is the number of grams of protein you need to consume daily. One serving (3 ounces) of meat, poultry, or fish contains about 21 grams of protein. Half a cup of cottage cheese is 14 grams, half a cup of tofu is 10 grams, a cup of milk or yogurt is 8 grams, and an egg is 6 grams.

High-level endurance athletes need to eat 1.2-2.2 grams of protein per kilogram of body weight per day. Strength athletes need to consume 1.76 grams per kilogram per day. Most athletes get the protein they need without thinking, simply because they eat more calories. Protein supplements are usually not needed.

Supplementation Just as nutritional supplements are becoming more popular for wellness, there are supplements that will specifically help athletes. Digestive enzymes will optimize the nutritional benefits derived from food and other supplements. Glucosamine and MSM are helpful in maintaining joint integrity. Boswellia, essential fatty acids, ginger, and turmeric help control inflammation associated with exercise wear and tear. Coenzyme Q10 and carnitine support stamina and help athletes avoid “hitting the wall.” Electrolyte replacement will lead to less pain and cramping. The body needs vitamins B1, B2, and niacin in direct proportion to the intensity of exercise, so adjust your B-vitamin accordingly. A broad-based multivitamin/multimineral supplement that contains nutrients at approximately 100% of the Recommended Daily Allowance will reduce the possibility of reduced vitamin and mineral status.

For specific sports, vitamins A and B1 are generally deficient in soccer players and wrestlers. Wrestlers are also often low in potassium. Distance runners are generally low in iron.

Bottom Line Keep track of your food and fluid intake with your exercise log to track your sports nutrition progress. Take notes on how your workout feels and look back to see how you ate and drank that day. You’ll start to notice your own tendencies and realize that healthier eating habits will make your workouts feel better and your competitions much more effective! References:Baechle, Thomas R., ed. Fundamentals of strength and conditioning training. National Strength and Conditioning Association, 1994. Beck, Travis W., et. to the. “Effects of a drink containing creatine, amino acids, and protein combined with ten weeks of resistance training on body composition, strength, and anaerobic performance.” Strength and Conditioning Research Journal 21(1) (2007): 100-104. “Boosting Fitness: Recovery Phase”. power times March 2003: 70. Dewon, Joyce. “Summer Sports Nutrition Guide”. power times Jul/August 2004: 26-31. “Maximizing Your Muscle: How Much Protein Do You Really Need?” Aurora Healthcare Healthy Diet Newsletter October 2004. “Sports Nutrition”. chiropractic economics September 2006: 35-40. Van Ermen, Cristina, RD, CD. “Left with nothing.” Aurora Healthcare Sports Page November 2004.