Nutrition is often the last area considered in your pursuit of improving your race, your run, and your performance. However it is one area which can have a significant impact on how fast you recover, how much you can train, and ultimately how you perform on your run or cycling outing.
There three key areas to consider when planning your nutritional needs:
Before you exercise, you should ensure you’re nutritional tanks are full. Three areas should b addressed; hydration, energy (carbs and glycogen), and vitamins. To perform at your best, proper hydration is vital. Staying hydrated requires constant attention to your fluid intake. Prior to a race, your hydration 2-3 days in advance is more important than the 24 hours prior. Water is the preferred hydration source prior to running.
For energy, both complex carbs 12 – 24 hours prior and glycogen 3 hours prior or more is preferred. Although many suggest that a breakfast or meal 3 hours before is necessary, it’s main benefit should be more to ease the stomach so you don’t feel empty and be less for your energy intake. Your body can store approximately 1 hour of glycogen at your top effort, so it necessary to ensure you have a full tank prior to exercising. Glycogen can be found in juices and other items with high sugar content.
Vitamins can help you fine tune your performance. For example, proper amounts of potassium and calcium can help delay or eliminate cramping. Other supplements like Coenzyme and Idebenone can help with the process of ATP. These two nutrients are the primary substrates involved in the Electron Transport Chain process of ATP production by the mitochondria. Mitochondria are micro organelles (little organs) found in virtually all cells in the human body, except red blood cells. The 20-2500 mitochondria per cell produce the majority of the body’s energy (ATP) by means of an intricate and complex process called cellular respiration.
Finally, some naturally occurring products such as Rhodiola have been shown to improve oxygen uptake, which can be vital to “lung sports” like swimming, running, and cycling. Clinical studies on elite endurance athletes have shown that it is the rosavins in Rhodiola that play a critical role in allowing the body to adapt to high levels of physical stress.
During your Exercise
While exercising more than an hour, it’s important to properly hydrate and refuel your energy levels. Less than hour, hydration and energy products are more optional. Although there are many ways to get electrolytes, hydration, and glycogen into your body, it’s important to find the one that works best for you. This process can be a process or trial and error since there are liquids, gels, blocks, pills, and powders that all provide energy and essential needs. You choose several to provide a mix of hydration and energy, or use a product like Perpetum that provides both in the one product.
Post Exercise
The faster you can recover the more you can train leading to higher levels of fitness. Depending on your goals and purpose of your workout, your post recovery refueling may vary. If you are in a building stage, it’s vital to have a protein rich meal within 1-hour following your workout. If your training is for losing weight, protein is key but make sure to avoid the trap of simple carbs such as Juice shake. Stick to the complex carbs and protein rich foods. Hammer’s Recoverite product is a great way to ensure your body is getting the essential items necessary for recovery.
Summary
This article is in no way a complete guide, just simple tips to consider. It’s worth the small amount of time it takes to learn about nutrition and to properly fuel your body. The time spent will pay off in your training, performance, and enjoyment of your sport of choice!
There three key areas to consider when planning your nutritional needs:
- Before you exercise (fuel the tanks!)
- During your exercise (fuel to keep the body running)
- Post-exercise (recover quickly with the right foods)
Before you exercise, you should ensure you’re nutritional tanks are full. Three areas should b addressed; hydration, energy (carbs and glycogen), and vitamins. To perform at your best, proper hydration is vital. Staying hydrated requires constant attention to your fluid intake. Prior to a race, your hydration 2-3 days in advance is more important than the 24 hours prior. Water is the preferred hydration source prior to running.
For energy, both complex carbs 12 – 24 hours prior and glycogen 3 hours prior or more is preferred. Although many suggest that a breakfast or meal 3 hours before is necessary, it’s main benefit should be more to ease the stomach so you don’t feel empty and be less for your energy intake. Your body can store approximately 1 hour of glycogen at your top effort, so it necessary to ensure you have a full tank prior to exercising. Glycogen can be found in juices and other items with high sugar content.
Vitamins can help you fine tune your performance. For example, proper amounts of potassium and calcium can help delay or eliminate cramping. Other supplements like Coenzyme and Idebenone can help with the process of ATP. These two nutrients are the primary substrates involved in the Electron Transport Chain process of ATP production by the mitochondria. Mitochondria are micro organelles (little organs) found in virtually all cells in the human body, except red blood cells. The 20-2500 mitochondria per cell produce the majority of the body’s energy (ATP) by means of an intricate and complex process called cellular respiration.
Finally, some naturally occurring products such as Rhodiola have been shown to improve oxygen uptake, which can be vital to “lung sports” like swimming, running, and cycling. Clinical studies on elite endurance athletes have shown that it is the rosavins in Rhodiola that play a critical role in allowing the body to adapt to high levels of physical stress.
During your Exercise
While exercising more than an hour, it’s important to properly hydrate and refuel your energy levels. Less than hour, hydration and energy products are more optional. Although there are many ways to get electrolytes, hydration, and glycogen into your body, it’s important to find the one that works best for you. This process can be a process or trial and error since there are liquids, gels, blocks, pills, and powders that all provide energy and essential needs. You choose several to provide a mix of hydration and energy, or use a product like Perpetum that provides both in the one product.
Post Exercise
The faster you can recover the more you can train leading to higher levels of fitness. Depending on your goals and purpose of your workout, your post recovery refueling may vary. If you are in a building stage, it’s vital to have a protein rich meal within 1-hour following your workout. If your training is for losing weight, protein is key but make sure to avoid the trap of simple carbs such as Juice shake. Stick to the complex carbs and protein rich foods. Hammer’s Recoverite product is a great way to ensure your body is getting the essential items necessary for recovery.
Summary
This article is in no way a complete guide, just simple tips to consider. It’s worth the small amount of time it takes to learn about nutrition and to properly fuel your body. The time spent will pay off in your training, performance, and enjoyment of your sport of choice!