When it comes to sustaining athletic performance dialing in on pre-exercise nutrition can be a game changer. When and what you put into your body can be a determining factor in how you feel and perform for the duration of your sport. With proper fueling prior to exercise you may see an improvement in overall performance, maintenance of energy levels, and an increase in power and endurance.

Both carbohydrates and protein are preferred by the body to sustain energy levels throughout the entire workout and reach peak performance. Carbohydrates are the bodys go-to energy source since they can be quickly broken down and used by both the body and the brain. This allows better cognitive function and coordination by the athlete along with increased endurance. Protein on the other hand, aids in maintaining the muscle mass that contributes to the strength and power of the athlete.

Hydration is another crucial component of priming the athlete for sport as it prevents cramping and encourages proper regulation of body temperature amongst many other things! Hydrate with 16 ounces of water 1-2 hours prior to exercise and another 8 ounces 15 minutes before exercise. Continue throughout even adding in sports drinks with carbohydrates and electrolytes for longer periods of work.

Considerations

Timing

The time of day or how long you have until you begin exercising can influence your intake. Allowing 30 minutes to an hour for digestion can prevent an upset stomach or cramps, and encourage better utilization of the nutrients. If exercising later in the day ensure that you have eaten recently to refill your energy stores. Early morning workouts may not require as much since you haven’t been as active yet.

Type & duration

A longer, high intensity sport that uses large muscles (i.e soccer, swimming, volleyball, etc.) would call for an increase in calories prior to the event to maintain energy levels. As time increases (>60 minutes) intra workout supplementation with a snack or sports drink may be valuable as well.

Intensity

High intensity exercise is highly dependent on carbohydrates for readily available energy and therefore should be prioritized.

Individual Feeling

Deciding what works best for you and your body often comes down to trial and error. Start with small, healthy portions and gradually increase as needed!

What to have

For hydration:

Water (4oz every 15 minutes)
Sports drinks

Snacks

Granola bars
Fruits
Rice
Whole grain pasta
Whole grain toast
Low fat yogurt
Skim milk