Celebrate National Nutrition Month in March!

Blog By Lauren Barkan, MS, RD, CSSD, Registered Dietitian at Bon Secours In Motion Chilled Ponds and Hilltop

As part of National Nutrition Month, find out how you as an athlete should feed your body for your best performance.

REFUEL:
Glycogen is the stored form of carbohydrates and our bodies’ preferred source of energy during activity. Exercise type, duration and intensity determine the amount and proportion of nutrients required to replenish the carbohydrate stores following exercise. Generally speaking, the recommendation is for — athletes to consume 0.8g – 1.2g of carbohydrate per kilogram of body weight (divide body weight in lbs by 2.2 to determine body weight in kg). This should be eaten within the first 45 minutes following the event and continued throughout the next 4 hours (if possible) to maximize glycogen restoration.

REBUILD:
Protein is required for repairing damaged muscle and creating new muscle tissue following exercise. Your post-workout snack should contain 0.3 – 0.4g of protein per kilogram of body weight. The recommended carbohydrate to protein ratio for your initial post-workout snack or meal is 2 : 1 to 4 : 0, depending on the duration and intensity of the activity. The source of protein can come from whole foods or a supplement, depending on the availability and palatability of the snack.

REHYDRATE:
It is also very important to restore the fluid and electrolytes lost in sweat during activity. Some athletes judge their hydration status by monitoring the amount and color of their urine: dark and smaller volume indicates dehydration, while light-colored urine in larger volumes usually indicates proper hydration. Another way to measure fluid requirements is to keep track of your body weight before and immediately following exercise. The goal is to see no change in body weight; however, if there is a weight loss, the recommendation is to drink 20 oz of fluid per pound of body weight lost. Water or sports drinks are preferable sources for rehydration, while alcohol and caffeine promote further dehydration.