FAST- Blog - Nutrition timing and recovery

    Welcome back to our FAST Blog. My goal is to assist the athlete in separating information from knowledge.
    Our last post provided tips on the the type and volume of nutrition for athletes.
    The timing of nutrition intake can assist greatly in recovery from exhaustive exercise. Too much fuel prior to and during exercise and one risks GI discomfort. Exercise in the range of 65- 100% of VO2 max pulls almost all blood out of the digestive organs and delivers it to working muscles. Food that is not digesting will want to come out one of two ways, neither of which is desirable. Too little fuel and blood sugar will drop and muscle and brain will run out of fuel. Too little fuel will also cause the body to go into a catabolic state in which muscle is eaten as fuel. This is definitely not ideal for recovery.
    If the athlete is working out first thing in the morning a couple nutrition strategies will assist in  enhancing performance and avoiding catabolism.
   First, have a small bedtime snack. About one hundred calories of easy to digest carbs and protein. An example would be a cup of yogurt with a handful of roasted nuts tossed in or a banana with nut butter spread on. Avoid a high fiber, high fat and sugar option like many prepackaged granola's. This small bedtime snack will help prevent blood sugars from dropping greatly during sleep.
   Secondly have a small snack again right after you get up. Again about 100- 200 calories. A banana or a carb bar are good options. This will raise your blood sugar, which has been dropping all night. It will also help you get through the morning workout and avoid catabolism.
   Fueling during exercise is an art form and tends to be unique to the individual's tastes and ability to digest said fuel. I could eat several bananas during a long distance race. My youngest son will get sick on just one. A current coaching client can down carb gels and sports drink at the same time without any issues. I need to wash down gels with water or I will bloat.
   In general, if your workout is less than one hour in temperatures under 80 degrees F, you shouldn't need fuel or a sports drink. If it is very hot an electrolyte drink during will help prevent cramping.
   If your workout is greater than an hour you should think about taking in fuel. This fuel should be carbohydrate. Gels, sports drink, carb bars, bananas, homemade rice balls and the like.  High fiber ( like chia seeds) protein and fat foods do not digest well during exercise that is between about 65 and 100% of vo2. Total calories per hour and what they come from vary on exercise type and the athlete's size. An athlete in the 110- 130 pound range might be able to take in 150- 225 calories per hour and a male between 150- 170 pounds 300- 400. Each athlete is an experiment of one. Eat too little you bonk and your performance tanks. Eat too much and you will back up the system. Start conservatively  with total calories per hour and add a bit until you've reach close to the max you can actually digest. One can more easily digest solids on the bike and in general will not be able to when running. 
   Post workout fueling is essential to recovery.  Within 20 minutes after finishing, take in a combination of carbs and protein. This will provide fuel for immediate recovery. Later have a full meal of quality carbs, protein and fats, ensuring it contains a protein source which will assist you to getting to your 1.2- 1.5 grams of protein per KG of body weight per day goal. 
  Plan it and execute!
  Happy training.
  Coach Dwight