Nutrition Quick Facts
Nutrition & Hydration (Pre- and Post- Exercise)
Nutrition:
Only 15-25% of total calories need to come from protein, 55% from carbohydrates,
20-30% from fats, and the RDA of vitamins and minerals. This varies amongst individuals
(active vs. sedentary lifestyles).
Have a light, easily-digestible meal one to two hours prior to exercise. Individual
tolerance varies, so experiment with types and amounts of food as well as length of time
between eating and exercise.
Consume lots of fruits in your diet. Watermelon, oranges, bananas and strawberries
are good sources of sodium and potassium, which are the two nutrients that we lose
when we sweat.
Try to consume quality carbs and proteins, especially after activity, to restore glycogen
storage in the muscle. Good choices are fruits, vegetables and grains (the healthier
kinds of carbs to consume). Highly refined carbs (sugared foods, sweets) are not an
ideal source of energy for exercise (especially immediately before exercise) and should
be avoided. Prepared, store-bought foods (e.g., fast foods, boxed and frozen foods) are
also typically high in saturated fats and refined sugars – read the labels carefully!
Excessive carb intake can lead to increased fat storage and high levels of cholesterol.
Excessive vitamin intake can be toxic.
Examples of popular recovery foods are:
- Fruit
- Nuts and raisins
- Yoghurt
- Bagel sandwich
- Pasta with meat/tofu sauce
- Peanut butter sandwich
Hydration:
Drink at least 2-3 cups of water before going out for a run and a cup for every 15-20
minutes during cardio (aerobic) exercise.
Water is the best drink for maintaining hydration during exercise (e.g., runs, cycling,
hiking, etc.) and in most cases is quite suitable. Water should be consumed regularly
during prolonged exercise. Fluid consumption during exercise rarely matches fluid loss,
so rehydrate after exercise as well. Drinks that help replace electrolytes and
carbohydrates, such as Gatorade®, may be helpful to those seeking ideal performance
during exercise exceeding 45 minutes, particularly if exercise intensity and sweating
rates are high. However, it is advised that you become accustomed to these rather than
waiting for race-day.
The Truth About Protein Supplements:
The supplement industry is constantly promoting protein powders, bars and shakes to
convince us that we need extra protein to build muscles and recover from working out.
But very few exercisers require any type of protein supplement – which can be quite
costly – because you can easily get the protein you need through a proper diet of food.
It’s true that those who are active require slightly more protein than sedentary
individuals, but a hungry active individual tends to eat hefty meals with large portions of
protein-rich foods that meet the added protein requirements. Those involved in regular
intensive exercise training may require anywhere from 20-40% more daily protein
(depending on the extent and type of training), but this is far less than what protein
supplements provide, and can easily be consumed with a slightly greater caloric intake.
Functions of Protein:
- Growth and repair of body tissue
- Formation of various proteins for body functions (antibodies, enzymes, blood
proteins, hormones and sensory receptors) - Energy source during exercise (but not as great a source as carbohydrates)
Consuming more protein than is recommended is not beneficial – and can, in some
cases be detrimental. Excessive protein that can’t be stored can lead to calcium
excretion, which can potentially accelerate the problem of osteoporosis. Excessive
protein may also unduly tax the liver and kidneys. In fact, if you consume fewer carbs,
you will not be able to recover and refuel your body properly. Carbs are the primary fuel
source for exercisers, despite all the low- and no-carb diet fads these days.
Recommendations for a safe, adequate protein intake:
0.83 - 1.8 grams per kilogram*
Recommendations for a safe, adequate carb intake:
4.5 - 10.0 grams per kilogram*
* This varies amongst individual lifestyles (e.g., sedentary vs. highly active)