Nutrition for Optimal Performance - Part 2

Part two of this two-part series on nutrition for optimal performance explores the importance of nutrient timing, workout nutrition and supplements. If you haven’t yet read part 1, I would highly recommend reading it first as each aspect is considered in order of importance.

STEP 4: NUTRIENT TIMING

Timing your nutrition around when you train extends beyond pre and post-workout. To get the most out of your session, you want to be making sure you are fuelling yourself across the day. Much of this can be achieved by following the basics discussed in Part 1 but, below are some additional considerations that can help.

Considerations

• Eat three regular meals and 2-3 snacks

• Don't go longer than 3-4 hours without a meal or snack

• Reduce the size of your meal as you get closer to your training window

• Solids and liquids are just as effective - this is a personal preference

• Listen to your body and become aware of your hunger cues… if you are hungry, that is probably a sign you should eat.

STEP 5: WORKOUT NUTRITION

What you eat (and don’t eat) around and within your workout can make or break your session. If under fuel, you will underperform. Equally, if you don’t consume the right types of foods, you may also under-fuel, thus underperform, or encounter other consequences such as gastrointestinal discomfort. Therefore, it is important to consider the following: When should I eat and what should I eat?

Pre-workout Nutrition

Working out on an empty stomach is definitely not going to result in optimal performance, so make sure that you fuel yourself correctly.

• Ideally, you want to eat around 20-30% of our total daily carbs before training and 20-30% after the training session

• As you edge closer to your training session, you want to opt for fast-release carbs as opposed to low-release

• Stay away from fibrous foods and high-fat products to avoid GI discomfort. This varies with some individuals being able to tolerate fibre around training

• Stay hydrated

Intra-workout Nutrition

If your workout lasts for more than one hour, it might be helpful to you to consume carbs and protein during your workout.

• Consume fast-digesting carbs with small amounts of fast-digesting protein (such as Whey).

• For 60-120 min sessions focus on liquid-based carbs and protein

• For longer sessions (120+ min) use a mixture of glucose, fructose and protein

  • You need to practice and train the gut for this

• Stay hydrated throughout the whole session via water and electrolytes (in hot or humid climates)

Post-workout Nutrition

After any type of workout, it’s important to have a snack or meal to kick start the recovery process. Recently trained muscles are extra sensitive to carbohydrates, so it’s the ideal time to consume carbs to refuel your muscles as this sensitivity gradually decreases over the following 3-6 hours.

• This meal wants to be balanced with protein, carbohydrates and fats

  • Higher intensity and longer duration = more carbs

• Start to include some fibrous fruit and vegetables in this meal

• Make sure you are replenishing lost water and electrolytes (if super sweaty). This will hugely improve recovery.

• Liquid or solid forms are just as effective.

STEP 6: SUPPLEMENTS

Supplements, as it says in the name, should be supplementary to your diet. They are the last thing that should be added to your diet after you’ve made sure you’re eating enough calories, enough of each macronutrient, and you’re also eating at the right times and choosing good quality foods.

The supplement industry is extremely saturated making it difficult to decipher what you should and should not take. This is made more challenging by the people trying to sell them, including sponsored influencers trying to make a pretty penny. Let’s get one thing straight, just because your favourite influencer takes it, does not mean you should. In fact, you may be doing more harm than good. Remember, we are all unique, which means we also have unique nutritional requirements. Additionally, some supplements hold a toxicity level which can have consequences on your health, if exceeded. Before you start throwing your money at these supplement companies, consider why you might need (or not need) to supplement.

Reasons for supplementation

• If you omit certain foods or food groups from your diet e.g. vegan, vegetarian, pescatarian

• If you have a diagnosed deficiency. If you are unsure, talk to your doctor about getting some blood tests. Self-diagnosis can lead to further complications

• They provide performance-enhancing benefits. See below.

• You cannot obtain a nutrient from your diet. This only really applies to Vitamin D which comes from direct sunlight.

Performance-enhancing Supplements

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Below, I have included the supplements, supported by evidence, to have performance-enhancing effects, which can be taken alongside (but not replace) a healthy, balanced diet.

WRAP UP

• When it comes to improving your health or performance, a food-first approach is always favoured. Most nutrients can be obtained by a healthy, balanced diet, therefore supplementation is rarely required.

• Understanding how much you need to be consuming to support your goals is essential for success; both under-eating and overeating are consequential on performance.

• In addition to food and supplements, there are many behaviours and habits we can create to optimise performance, including eating three regular meals, knowing what to eat around workouts, and getting adequate sleep and recovery.

• Get the basics right first, and the level of everything you do will rise.

To learn more about nutrition for optimal performance, follow @harrietrenkin.nutrition and pH Nutrition for daily nutrition nuggets.