There are several fueling strategies that can be used to train and recover from training most effectively. Proper nutrition is necessary to feel optimal while training and to prepare for the next session. Before training it is important to be well-hydrated and not glycogen depleted. Dehydration or glycogen depletion can reduce the quality of a training session and overall enjoyment.

Dehydration and overhydration not only reduces performance but can be dangerous. When exercising aerobically on hot and humid days the body may require upwards of 1-2 liters of fluids per hour but it is also important not to overhydrate. Hyponatremia is a dangerous condition that can cause cardiac failure due to very low serum sodium levels (from overhydration or excessive sodium losses). To avoid hyponatermia consume fluids with electrolytes (sodium and potassium). Pre and post exercise weigh-ins are useful to determine fluid losses. It is important to adjust fluid consumption so that no weight is gained throughout the workout and minimal weight is lost. As a general rule of thumb in warm conditions, drink 0.5 liters of fluid 1 hour prior to exercise, 1 liter per hour of exercise, and after exercise consume as much fluid as needed until body weight is returned to normal.

Common signs of glycogen depletion are lethargy, decreased power output, and a general feeling of malaise and fatigue. For maximal glycogen repletion, athletes that perform more than 90 minutes of continual intense aerobic exercise daily should consume 8-10 g per kg body weight of carbohydrate daily. For a 150 pound athlete this is about 675 g or 2700 kcal from carbohydrate alone! Timing of consumption is everything. After training it is very important to replenish muscle glycogen as soon as possible. Muscle tissue extracts glucose from circulation at a maximal rate up to thirty minutes after exercise. This is very important for people training daily or twice a day. Miss this thirty minute window and risk becoming glycogen depleted. To most effectively replenish muscle glycogen focus on simple carbohydrates that are broken down and enter the blood stream quickly (foods high on the glycemic index). Examples of these types of carbohydrates are: fresh and dried fruit, most sport drinks, juices, energy gels, and even sugary candies and refined breads. Recent studies have indicated that consuming a few grams of protein post-exercise in addition to simple carbohydrates further facilitates the muscles ability to absorb glucose.

Foods low on the glycemic index (GI) may minimize insulin secretions and increase fatty acids in the blood, thereby sparing glycogen. Foods higher in fat, protein, and fiber tend to effect insulin levels to a lesser extent and are lower GI foods. These foods should be consumed before workouts to maintain normal blood glucose and insulin levels throughout the training session. Whole grains, peanut butter, protein sources, and most vegetables and dairy products are low GI foods.

Some usable applications to the above suggestions include the following: When training in the morning, one should first have a light snack and at least 12 ounces of fluid. A good pre-workout morning meal could consist of a piece of whole wheat toast with one tablespoon of peanut butter, a half cup of milk, and 8 ounces of water 30 minutes prior to exercise. This is enough fuel to get through the workout without causing stomach upset or arriving home famished. Why eat before a morning workout if not hungry? Recent studies have shown that muscle is built more efficiently throughout and after the workout if a combination of protein and carbohydrate is consumed prior. Lunch and snacks should be appropriately planned for mid-day and evening workouts. Train to soon after a meal and risk feeling lethargic or GI distress; train to late and risk “bonking” or cutting the workout short due to hunger pangs or low blood glucose. Eat a lunch that is well-balanced in macronutrients and wait two to three hours to exercise. A light snack may be necessary if exercising more than three or four hours after the last meal is consumed. Various energy bars are great quick fixes, convenient, have a desirable macronutrient ratio, and require very little planning. Yogurt, half a sandwich, granola bars, fruit and cheese are also good options. After training hydrate with a beverage that contains some form of sugar and a little sodium and consume about 200-400kcals of high GI carbohydrate within thirty minutes of exercise.

Personal preference also plays a major role in what should be consumed before or after a workout. Some athletes may not be able to tolerate much food prior to working out or may have very little appetite after a training session or race. It is important to acknowledge these issues. Liquid calories are often the best option for athletes with appetite and GI issues.

More than getting caught-up on what is high GI, low GI, grams of carbohydrate, and liters of water the point of this article is to inform the reader that they should be aware of nutrition and hydration before and after exercise. It not only affects performance but also quality of training on a daily basis.

Abigail Larson MS, CSCS

Caffeine is the most widely used drug in sport and the world. Athletes often use it for ergogenic purposes but science has yet to conclusively figure out how it actually enhances endurance performance.  But we know that it does; almost every study that has tested the effects of caffeine and prolonged strenuous exercise has been positive.  However, caffeine has very little effect on muscular strength or events less than 1 minute in length.

Possible mechanisms for caffeine’s ability enhance endurance performance in everyone from runners to swimmers to cyclists may be due to increased carbohydrate oxidation, or decreased rating of perceived exertion via blocking adenosine receptors (fatigue triggers). It was previously thought that caffeine enhanced fatty acid mobilization but recent studies have shown that it actually increases carbohydrate oxidation when consumed with a carbohydrate containing beverage.  This is a good thing because this enhanced oxidation is a result of increased carbohydrate absorption from the intestines.  The more carbohydrate available for use, the less likely you are to “bonk”.  Habitual consumption of caffeine doesn’t seem to negate the ergogenic effects but can cause dependence and a certain level of tolerance.         

What about GI upset?  The good news is that a caffeine plus carbohydrate containing beverage causes no greater incidence of GI upset than just a carbohydrate beverage.  The bad news is that GI upset with either is still significantly higher than water alone.  So if your race is less than 70 minutes just drink water to avoid GI distress. 

What about dehydration?  There are lots of nasty rumors about caffeine being the dehydration monster but recent research has not found this to be the case.  Rehydrating with caffeine containing beverages verses non-caffeine containing beverages after exercise results in no difference in urinary output or electrolyte balance; additionally this study was conducted over several days of exercise in moderate heat (23 C). 

How much is enough?  Most studies have used 3-10 mg/kg/ body weight of caffeine.  In “real terms” this is 1 ½ – 5 cups of coffee for a 110 # person or 3 – 10 cups of coffee for a 220 # person.  I don’t recommend anyone drinking 10 cups of coffee and most studies show diminishing returns beyond 200 mg of caffeine (about 2-3 cups of coffee).  Caffeine consumption related to performance enhancement was generally 1-2 hours before exercise or immediately after exercise for research pertaining to rehydration.  Some studies have looked into the effects of consuming caffeine containing beverages during exercise.  These studies show increased rate of carbohydrate uptake and oxidation, increased time to exhaustion, and lower rating of perceived exertion.  One of the main shortcomings of these particular studies is that they are conducted in a controlled environment where caffeine beverages are consumed at regular intervals throughout the exercise testing period.  In real life race situations it is difficult to consume enough caffeine to have an ergogenic effect (how much defizzed Coke can you really get down at 40 k). 

Caffeine is relatively safe and has no known negative performance effects when consumed at a level of 5 mg/kg/body weight or less.  It can increase gastric motility, cause headache, increase blood pressure and heart rate when consumed by people who have a very low tolerance so it’s not advisable for the non-caffeine drinker to consume three cups of strong black coffee the morning of the biggest race of the year.

Personally, I love coffee.  I drink it everyday.  I try to cut back on my consumption a few days before I race.  This makes me feel like I get a little better “buzz” from my usual amount on race morning (non-caffeine drinkers show a greater response to the substance).  If I drink too much I get “gut rot” and if I try to drink Coke during a race I usually throw-up.  That’s all non-scientific data but I’ve learned what works for me and that’s something that the research can’t tell you, so experiment on yourself, just not on race morning.

Caffeine is the most widely used drug in sport and the world. Athletes often use it for ergogenic purposes but science has yet to conclusively figure out how it actually enhances endurance performance.  But we know that it does; almost every study that has tested the effects of caffeine and prolonged strenuous exercise has been positive.  However, caffeine has very little effect on muscular strength or events less than 1 minute in length.

Possible mechanisms for caffeine’s ability enhance endurance performance in everyone from runners to swimmers to cyclists may be due to increased carbohydrate oxidation, or decreased rating of perceived exertion via blocking adenosine receptors (fatigue triggers). It was previously thought that caffeine enhanced fatty acid mobilization but recent studies have shown that it actually increases carbohydrate oxidation when consumed with a carbohydrate containing beverage.  This is a good thing because this enhanced oxidation is a result of increased carbohydrate absorption from the intestines.  The more carbohydrate available for use, the less likely you are to “bonk”.  Habitual consumption of caffeine doesn’t seem to negate the ergogenic effects but can cause dependence and a certain level of tolerance.         

What about GI upset?  The good news is that a caffeine plus carbohydrate containing beverage causes no greater incidence of GI upset than just a carbohydrate beverage.  The bad news is that GI upset with either is still significantly higher than water alone.  So if your race is less than 70 minutes just drink water to avoid GI distress. 

What about dehydration?  There are lots of nasty rumors about caffeine being the dehydration monster but recent research has not found this to be the case.  Rehydrating with caffeine containing beverages verses non-caffeine containing beverages after exercise results in no difference in urinary output or electrolyte balance; additionally this study was conducted over several days of exercise in moderate heat (23 C). 

How much is enough?  Most studies have used 3-10 mg/kg/ body weight of caffeine.  In “real terms” this is 1 ½ – 5 cups of coffee for a 110 # person or 3 – 10 cups of coffee for a 220 # person.  I don’t recommend anyone drinking 10 cups of coffee and most studies show diminishing returns beyond 200 mg of caffeine (about 2-3 cups of coffee).  Caffeine consumption related to performance enhancement was generally 1-2 hours before exercise or immediately after exercise for research pertaining to rehydration.  Some studies have looked into the effects of consuming caffeine containing beverages during exercise.  These studies show increased rate of carbohydrate uptake and oxidation, increased time to exhaustion, and lower rating of perceived exertion.  One of the main shortcomings of these particular studies is that they are conducted in a controlled environment where caffeine beverages are consumed at regular intervals throughout the exercise testing period.  In real life race situations it is difficult to consume enough caffeine to have an ergogenic effect (how much defizzed Coke can you really get down at 40 k). 

Caffeine is relatively safe and has no known negative performance effects when consumed at a level of 5 mg/kg/body weight or less.  It can increase gastric motility, cause headache, increase blood pressure and heart rate when consumed by people who have a very low tolerance so it’s not advisable for the non-caffeine drinker to consume three cups of strong black coffee the morning of the biggest race of the year.

Personally, I love coffee.  I drink it everyday.  I try to cut back on my consumption a few days before I race.  This makes me feel like I get a little better “buzz” from my usual amount on race morning (non-caffeine drinkers show a greater response to the substance).  If I drink too much I get “gut rot” and if I try to drink Coke during a race I usually throw-up.  That’s all non-scientific data but I’ve learned what works for me and that’s something that the research can’t tell you, so experiment on yourself, just not on race morning.

Breakfast (EAT SOMETHING!!!):

• Juice as often as you can for part of breakfast or instead of a snack!
• Try a little nut butter or butter on a piece of toast and a piece of fruit.
• Make a fruit smoothie (I like to have peeled frozen bananas in the freezer to add because it makes the smoothie taste creamier) add a little ice and/or water to the fruit in a blender. You can also add a few nuts, etc.
• Try a couple of scrambled eggs with a little bit of cayenne pepper (burns fat and increases metabolism) and salt with a little bit of cheddar cheese shredded on top.
• Oatmeal or another grain cereal is always an option as well. I like it with a little yogurt mixed in.

• PROBARS for sale at REI are also fantastic. They have a lot of calories, but they provide sustained energy and they are a whole food bar. I eat little bits of them at a time throughout the day instead of other snacks. They are by far one of the healthiest bars I have found yet.

Lunch and Dinner Ideas:

• At the beginning of each week or on a day that works, cook a big pot of brown rice or some other grain (try not to get hooked on just one type of grain) such as quinoa, wild rice, etc.
• Cut up several pounds of veggies into sticks or bite size pieces and keep them in containers with 1-2 cups per container (such as baggies or Tupperware bowls, etc.).
• Choose a lean meat such as chicken, or fish and cook and season as you like. Separate into portions about the size of your closed fist (you can keep them all in the same container).
• In the morning before work, you can steam the veggies for a few minutes and put them in the bowl with ½ to 1 cup of the rice and add some sea salt and pepper or a little Bragg’s Liquid Aminos (you can get at wild oats) or soy sauce for flavoring. Put one of the protein portions in with it. Don’t be afraid to add a little cheese or cold pressed olive oil (be brave!) or a few raw nuts or sprinkle of sunflower or pumpkin seeds.
• You can also bring some of the veggies raw or some cut up fruit for snacks.

This makes great easy meals for 1-2 meals of your day. Another meal can be salads. Each week at the grocery store, choose some greens and at least five + other veggies. Try not to get hooked on the same ones (look at the ABC foods list for veggie ideas). Make a big salad each day with these veggies (try also adding a few raisins or grapes or pieces of cut up apple or pear for a sweet twist). For dressing, I like to make my own, but otherwise a vinegar and oil based dressing is typically better than the cream dressings (when I make my own, I often squeeze half a lemon or lime on the salad and add a little olive oil and red or raw apple cider vinegar with a little Braggs Liquid Aminos and stir it all up. I will also add a little sea salt and pepper). I like to sprinkle some chopped raw nuts or seeds on top. It makes a great salad and the possibilities are endless with the veggie combinations. You can add a little meat, egg or fish for more protein if you’d like.

REMEMBER TO DRINK LOTS OF WATER!!!!

Other ideas to consider would be sautéed veggies/meats of your choice eaten in a tortilla or wrapped in a romaine or other large lettuce leaf.

Cook some pasta and at the end drain most of the water (don’t rinse) and stir in some sliced carrots, zucchini, mushrooms, etc and put the lid on the pan and turn off the heat. You can then add some marinara sauce or a little olive oil and herbs, etc and a little chicken if you want.

Just remember that food doesn’t have to be fancy and complicated to be delicious. Typically the simpler it is, the more nutritious it will be and the easier it will be to get the results you desire.

Call or email me at any time with questions, etc.
Rachel (801) 694-0859 rcanyon1@gmail.com