Nutrition Guide for Athletes
This week, we've been bringing you articles about how to physically begin a workout routine, the types of activities to consider, and how to prevent injury. However, just as important to the physical aspect of exercise is making sure your body is properly nourished and providing the energy you need to rock that gym session, long run, or big game. Beijing United Family Hospital's Dietitian, Lynn Zhang, is here to share some insights on when to eat, what to eat, and how much to eat to perform your best.
1. Should I eat before a run? If so, what should I eat?
Whether we should eat before a run depends on how much you plan to run. The “fuel” tank in your muscles might be enough to support doing a short workout, like 30 minutes long, without “replenishment.” If you are planning to run a marathon or do more than 30 minutes of intensive exercise, it is suggested you eat simple carbohydrate-containing foods to “fill up the tank.” Remember, don’t pick the carbs that need longer to digest because exercising with a full stomach would not be comfortable. Examples of simple carbohydrates that are easy to digest are energy drinks, juice, milk, or fruits.
2. If I only workout once a day, how important is it to “refuel”?
Refueling could extend your endurance during a workout, so you would not feel tired and want to quit after completing only half of the planned workout. A nutrient-balanced diet after a workout helps to both repair muscle wasting from training and supplement the electrolytes that you might have lost from sweat.
3. What should I eat during the week? That is, is there a particular diet or foods that should be incorporated for someone who is running on a daily basis?
Make sure you are getting sufficient lean protein for muscle repair, a wide color spectrum of fruits and vegetables that provide healthy fiber, vitamins, and minerals, and fiber-rich carbohydrates for fuel replenishment. Also, ensure a good amount of dairy intake for bone health.
4. How much should I be eating?
The right portion is dependent on the individual's current anthropometric data, such as height and weight, and your target weight. You may eat a lot more than other people do if you are training to gain muscle mass because muscle metabolism is much higher than other body components.
5. How should I eat on intensive trainings days, such as 3 hours of basketball or a marathon? Every few hours or intermittently throughout the day?
Pre-Exercise Eating
Before an intense workout, consider having a light meal that is low in fiber and easy to digest and also make sure to stay hydrated. If you are not a picky eater, then there is no need to worry about supplementing your diet, though female athletes should consider consuming more iron and calcium rich foods. Add a serving of a high carb snack (such as chocolate or an energy bar) or 150-300 ml of a sports beverage 30-60 minutes before a big game or workout to get some "quick energy” for later use.
During-Exercise Eating
It is necessary to replenish your fluids and energy that are lost during a big game or long exercise routine. It is recommended to sip 150-300 ml of water or a sports drinks every 15-20 minutes. Sports drinks contain moderate amounts of sugar, sodium, potassium, and other essential electrolytes that are depleted due to sweating and breathing. Small amounts of sugar-containing snacks, such as an energy bar, chocolate, bananas, raisins, and cookies, are also excellent energy sources to snack on during an exercise or big game.
Post-Exercise Eating
30 minutes after you wrap up, you could consider having a mini-meal that consists of easy-to-digest and absorb, high carb, high protein, and low fiber foods for energy supplementation. Good examples are tuna or turkey breast sandwiches, yogurt with fruits, or trail mix with nuts. A bigger meal with more variety should come 2-6 hours after your workout. Remember to choose foods that are moderate in carbs but high in protein to restore and repair the muscles strained and worked during exercise. Proper hydration is always essential, so unsweetened fluids should be consumed.
6. What is an example of a "one day" sports diet? I'd like an idea of the kinds of foods I should be eating to perform better.
Professional athletes will likely eat more than others do throughout a typical day. Their meals often consist of a mix of carbohydrates, lean proteins, and fruits and vegetables that are rich in vitamins and minerals. A good breakfast may look like whole wheat bread with a tablespoon of peanut butter, eggs, and fruits. Lunch and dinner should be balanced with 1) lean meat such as seafood, steak, chicken or turkey breast, or bean products if you are a vegetarian; 2) fresh and colorful vegetables; and 3) good quality carbs, such as bread, rice, noodles, or starchy vegetables. If you are preparing for a big game or race, you may need to “carb load” a few weeks before the event in order to fuel the body up. The easy way to do this is to add more good quality carbs (like a peanut butter and jelly sandwich or whole-grain crackers) at snack times.
It is best to consult with a dietitian before beginning any diet plan so he/she can determine the best options to meet your nutritional goals.
Ms. Lynn Zhang received her master’s degree in Dietetics from Ohio University in the United States and completed her residency in central California. Ms. Zhang is a comprehensive clinical dietitian and her areas of interest include nutrition therapy for critical care, diabetes, cardiovascular diseases, cancer, trauma and burns, enteral/parental nutrition, weight management, obstetrics, and pediatrics well-being. Ms. Zhang is a Registered Dietitian and Nutritionist (RDN), licensed by both the US Academy of Nutrition and Dietetics (AND) and the Chinese Nutrition Society. To make an appointment with Ms. Zhang or another one of our Dietitians, please call our 24hr Service Center at 4008-919191 or book throughout our WeChat Patient Portal.