Sports Nutrition: Your Fueling Questions Answered
Written by: Amy Kubal MS, RD, LN, Paleo and Sports Dietitian
Q: What types of foods best fuel optimum performance; solids vs. liquids; certain types of carbohydrate or sugars?
A: The best foods for performance and health are “real foods” – unprocessed and as close to their natural state as possible. A good rule of thumb is, “if it lives, rots, grows and dies” it’s real food. The optimal performance diet includes a large variety of vegetables, lean or grass-fed proteins, good fats, starchy carbs at key times (sweet potatoes, winter squash, roots and tubers), and some fruit. Solids are almost always preferable to liquids with the exceptions of during training and events; a sports drink or coconut water work well here. Additionally, immediately following a long, intense workout a recovery drink can be used for quick convenient replenishment of carbohydrate and protein. Optimal carbohydrate choices in the pre and during workout phases will be easily and quickly digested. Sports drinks, chews, and gels, applesauce, banana, etc. Post workout starchy carbs are the best choices these include sweet potatoes, winter squash, beets, white potatoes, roots and tubers. Corn and rice are also acceptable choices following a long, intense training session or race.
Q: When in ‘hard-core’ training mode are there certain foods I should embrace and others I should avoid?
A: The foods selected during hard training should be the same foods focused on for general health! Make sure to include a large variety of vegetables, lean protein, and good fats. When training at a higher level the major differences in diet lie in overall caloric intake and pre/during and post workout fueling. It is important to incorporate plenty of starchy carbohydrate from roots, tubers, and winter squash for muscle glycogen replenishment as well as high-quality protein to ensure optimal muscle recovery. Focus primarily on getting the nutrients you need through “real foods” as opposed to processed, packaged foods. Avoid filling up on “empty calories” or foods with little nutrient value other than calories. Limit or avoid processed, packaged foods, alcohol, soda, candy, cookies, etc. and fill up on natural, “real food” and you will be well prepared to tackle workouts and races!
Q: What are some easy pantry staples that I can eat while in training mode to help get through the day without compromising energy?
A: It is important to have quick, convenient, healthy choices available in order to prevent opting for the ‘other stuff’! Let’s start with the freezer – frozen unsweetened fruits and bags of frozen vegetables are great and can be microwaved in minutes. Pre-cooked frozen shrimp, meats cooked in bulk and frozen, pre-portioned fish and chicken breasts are terrific protein options. The refrigerator should be full of pre-cut fresh vegetables, bags of salad and spinach, fruit, natural deli-meats, pre-cooked meats, hard-boiled eggs, eggs, pre-cooked sweet potatoes and squash, avocado, salsa, mustard, and your favorite low-sugar condiments. Fill the pantry with packages of tuna, natural jerky, sweet potatoes, canned pumpkin, squash, onions, walnuts, almonds, pecans, macadamia nuts, olives, unsweetened coconut flakes, natural sports bars and workout foods, dried fruit, olive oil, coconut oil and a variety of spices and seasonings.
Learn more about Amy and how she can help your reach your full potential by emailing her at amykubal@racespy.com or visit her valuable nutrition plans. Adequate post workout fueling will have you fresh, recovered and ready for your next bout. Prioritize your recovery nutrition and you’ll be a force to be reckoned with!