Sports Nutrition Guide
Athletes of all types require nutritional supplements to energize before and during training, sustain their body chemistry during training, and help vital muscles recover after training.
The following nutritional guide will help you to understand which nutritional products are best suited to which purpose, and will help you decide which products are best for you.
If you have any questions along the way, just Ask Caroline, our in-house nutritionist.
To ensure optimal energy levels during high intensity training, aim at consuming ½ your lean body weight in carbohydrate grams for every hour prior to starting your workout. For most athletes, this equates to 45 to 75 grams of carbs per hour.
During training, aim at ½ gram of carbohydrate and up to 1/8 gram of protein (desirable when training for Half Ironman and Ironman distance races) per pound of lean body weight. Again, an hourly dose of 45 to 75 grams of carbs is generally advised.
Energy bars, gels, chews, and carbohydrate-infused sports-drinks are a convenient and tasty way to refuel before, and during, training.
Energy bars are tasty and they are a great source of energy. They are perfect for fuelling up before training, but they may not be convenient during training, depending on the weather and activity.
Gels are a the most convenient way to refuel during training, as they very easy to store and consume, and they generally taste surprisingly good.
Many athletes find chews to be a great alternative to gels, as they are easy to store and digest, and they generally taste great and are enjoyable to eat.
Electrolytes are minerals required by your body to control osmosis ond to help maintain the balance required for normal cellular activities. Electrolytes are lost with sweat, so it is important that athletes replenish both water and electrolytes lost while sweating.
If not properly replaced, athletes are exposed to an increased risk of dehydration, cramps and slow peak performance and recovery time.
During your workouts, aim at drinking 5-12 ounces of fluid intake every 20 minutes, and avoid over-hydrating. The main electrolyte minerals are sodium, potassium, magnesium and calcium.
Electrolyte sports-drinks are a convenient way to replenish lost electrolytes, and are a staple nutritional item. Some electrolyte drinks also include carbohydrates, for energy, or protein, for recovery. Electrolyte drinks are available in concentrated format and tablets, which can be consumed as solids or diluted in water. Salt tablets offer a pure electrolyte replacement alternative, and can be consumed with little or no water.
To jump-start recovery, you need to eat within 30 minutes after training. Aim at consuming ½ gram of carbohydrate and 1/8 gram of protein per pound of lean body weight, generally 200 to 300 calories. Protein bars are a convenient and portable recovery food. Protein drinks offer a convenient recovery alternative.