How To Eat For Peak Performance
Updated: Dec 4, 2019
While every calorie provides the same amount of energy, but 100 calories of candy and 100 calories of broccoli won’t have the same effect on you because they fuel your body in different ways. The foods we eat can have a huge impact on the biological processes that govern when, what and how much we eat.
This is especially true when it comes to improving performance in the gym, field or court.
Timing pre- and post workout meals, giving our body the right nutrients to speed up recovery, filling up the empty muscles are all necessary to get better results.
How To Time Your Meals
For those who do moderate to high-intensity, endurance and/or resistance-based workouts, carbohydrate will extensively be their fuel source; consequently, glycogen stores are of critical importance. It is well documented that glycogen stores are limited and operate as a predominant source of fuel for up to a few hours during moderate to high-intensity aerobic exercise. Importantly, as glycogen levels decline, the ability of an athlete to maintain exercise intensity and work output also decreases while rates of tissue breakdown increase.
For most people, 45-90 minutes of working out shouldn’t be an issue without filling up glycogen stores, but for those who do very intense training longer than 90 minutes, like football players, etc. they will need to have carbohydrate drinks to fuel their workout.
The simplest guideline to maximise endogenous glycogen stores is for a high-performance athlete to ingest appropriate amounts of carbohydrate relative to their intensity and volume of training.
Recommended daily intakes of carbohydrate are commonly reported to be 5–12 g/kg/day, with the upper end of this range (8–10 g/kg/day) reserved for those athletes that are training at moderate to high intensities (≥ 70% VO2max) upwards of 12 h per week.
Try to get those carbs in around 2 hours before and after training sessions.
More details in this study: