Eating a nutrient-dense diet can improve workout performance and competitive achievement for athletes (pro and amateur). Pre-workout nutrition has impact and shouldn’t be overlooked, according to Sarah Walls, personal trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for the WNBA’s Washington Mystics.
“We wouldn’t jump into the car to take off for a drive without making sure it was properly fueled with gas and oil, and it’s the same concept for the human body,” she explained. “In order to get the best performance from our bodies, we have to be properly fueled, which comes from eating and drinking the right things.”
When working with customers who are new to exercise or beginning an athletic program, Coach Walls recommended discussing the following five key points to proper nutrition-fueling for maximum performance (and overall health):
1. Know your body. Get to know how your body tolerates food before exercise. That way you can calculate how far in advance you need to fuel up. Ideally, you want to fuel your body one to three hours before exercise, so that it has the fuel it needs to perform, but isn’t focused on digesting as you are trying to engage in activity. This will help you avoid discomfort.
2. Before a workout. Prior to a workout, your body needs two main things, according to the Office of Disease Prevention and Health Promotion, which are carbohydrates and protein. The carbohydrates are going to be the fuel that the body burns in order to keep you moving. The protein is what will keep you from getting hungry during the activity. Good sources of carbohydrates before the activity include apples, dried fruit, lean protein sources, yogurt, bananas, pretzels, rice, or low-fat granola. It’s a good idea to skip foods high in fat and fiber, which may cause some distress while exercising.
3. During the workout. Those working out for a short period may not need additional nutrition during a workout. Athletes who are engaging in long runs or who will be playing sports where they are physically active an hour or more at a time may need some additional fuel. They can get this by drinking sports drinks, eating fruit, or having low-fiber cereal bars or granola handy.
4. Hydration matters. Being properly hydrated before, during, and after a workout is also important. Many people opt for sports drinks, which offer a good combination of carbohydrates and electrolytes for exercising. Drinking water is also a good choice. Ideally, urine should be clear, which will provide indication that the body is getting enough fluids and is not dehydrated. It’s important to drink fluids even if you are not feeling thirsty, in order to avoid becoming dehydrated.
5. After a workout. Once your workout is over, it’s important to replenish the glycogen that was used. Grabbing a piece of fruit and ensuring you drink fluids is ideal. When you eat a healthy diet on a regular basis, you will help to keep your body fueled right all the time.
