Performance Nutrition

As the weather slowly turns nicer you probably are finding yourself outside more and you might even be thinking about a new activity plan. As you work to develop, either a new or your current workout routine, remember to keep the right nutrition in the mix. Working your body requires energy – calories – but they need to be the right calories. Muscles need fuel and the best fuel is glucose, which comes from carbohydrates.

The right carbohydrates for performance not only refer to the type of carbohydrates but the amount and when you consume them. The right carbohydrates include those that provide the best nutritional value but also how they provide fuel.  Simple carbohydrates – sugars, fruits, milk sugar – are quick fuel choices so they work when energy is needed quickly. Complex carbohydrates – grains, vegetables, beans – are slower fuel providers so they work to build stores and keep the body going.

In addition to carbohydrates, don’t forget the protein to repair and rebuild muscles. Try to choose leaner protein options like lean meat, fish, poultry and low-fat or fat free dairy or choose plant proteins like beans or tofu.

A good plan for exercise fueling is to have a meal 4 hours before a long workout, 2 hours before the workout have a small snack and then 1 hour before have a quick – simple carb item. If you’re just starting out you probably won’t workout long and therefore likely don’t need fuel during your workout – just stay hydrated. As you workout longer, the need for fuel during a workout increases.

For the best eating workout plan, contact a #sportsdietitian. You can find one by visiting #SCAN at http://www.scandpg.org/search-rd/

Connie Diekman, M.Ed., RD, CSSD, LD

Board Certified Specialist in Sports Dietetics

Nutrition Communication Consultant