Fueling for exercise
Proper fueling is crucial for maximizing the benefits of exercise and achieving optimal performance. Just as a high-performance vehicle requires the right type of fuel to run efficiently, our bodies need the appropriate nutrients to power through physical activity. Consuming a balanced diet rich in carbohydrates, proteins, and fats helps provide the energy needed for endurance, support muscle repair, and maintain overall health. Without adequate fuel, workouts can suffer, leading to decreased performance, increased fatigue, and a higher risk of injury. Understanding the significance of nutrition before, during, and after exercise can make a profound difference in achieving fitness goals and maintaining long-term wellness.
Our own Dr. Elyse Harrop outlines the preferred consumption pre and post exercise to optimize performance and help you recover to the best of your abilities.
Pre-Exercise Fueling
1. **Carbohydrates**:
Timing: about 2 hours before exercise.
Amount: 1-4 grams of carbohydrates per kilogram of body weight.
Examples: For a 70 kg individual, 70-280 grams of carbohydrates, such as a banana (30g), a bowl of oatmeal (50g), or a bagel with honey (60g).
Overall amount will depend on the length of activity
2. **Hydration**:
Timing: Drink 500-600 mL of water or a sports drink 2-3 hours before exercise, and an additional 200-300 mL 20-30 minutes before starting.
Examples: water or Gatorade/equivalent. Electrolytes likely not required if fueling is adequate or unless it is very hot/extreme conditions
3. **Protein**:
Timing: 1-2 hours before exercise.
Amount: 0.15-0.25 grams of protein per kilogram of body weight.
Examples: For a 70 kg individual, 10-20 grams of protein, such as a small Greek yogurt (10g), a protein shake (15g), or a small handful of nuts (5g).
Post-Exercise Fueling:
1. **Carbohydrates**:
Timing: Within 30 minutes to 2 hours after exercise.
Amount: 1-1.2 grams of carbohydrates per kilogram of body weight.
Examples: For a 70 kg individual, 70-84 grams of carbohydrates, such as a banana (30g), a cup of rice (45g), or a sports drink (30g).
2. **Protein**:
Timing: Within 30 minutes to 2 hours post-exercise.
Amount: 20-30 grams of protein.
Examples: A chicken breast (25g), two eggs (14g), or a protein shake (20-25g).
3. **Hydration**:
Timing: Immediately after exercise and continue over the next few hours.
Amount: Drink 1.5 times the amount of fluid lost during exercise. Weigh before and after exercise to determine fluid loss; for every kilogram lost, drink approximately 1.5 liters of fluid.
- **Examples**: If 1 kg is lost, drink 1.5 liters of water
Fueling During Exercise: Exercise lasting longer than 60 minutes
1. **Carbohydrates**:
Timing: For exercise lasting more than 60 minutes, begin carbohydrate intake 30-60 minutes into the activity.
Amount: 30-60 grams of carbohydrates per hour.
Examples:
- Sports gels (typically 20-25g of carbs each)
- Sports drinks (typically 15-20g of carbs per 240mL)
- Bananas (27g of carbs)
- Strategy: Consume small, frequent amounts every 15-20 minutes to avoid GI discomfort.
2. **Hydration**:
Timing: Continuously sip water or a sports drink throughout the exercise.
Amount: 400-800 mL of fluid per hour, depending on sweat rate, temperature, and humidity.
Examples:
- Water for shorter runs or cooler conditions.
- Electrolyte drinks for runs exceeding 60 minutes or in hot/humid conditions to replace lost electrolytes.
3. **Electrolytes**:
Timing: Replace electrolytes during long runs (over 60 minutes), particularly in hot conditions.
Amount: Aim for 300-700 mg of sodium per liter of fluid.
Examples: Gatorade, nuun
These strategies can help athletes maintain energy levels, delay fatigue, and support overall performance during long-duration activities.
If you’re looking to take a deeper dive into how to perform your best, we’re here to help. Book a free discover call to see how we can help you optimize you performance and be the best version of yourself!
