Nutrition and Athletic Performance: During and Post -Exercise

Written by: Dr. Marcia Whalen

The most important thing to replace during and immediately after practice or a game is WATER. To optimize your performance and recover for your next session, you must replace any fluid that has been lost through sweat (you do sweat in the pool with a hard workout!). You want to avoid more than 2% loss of body weight while training so waiting until after practice instead of trying to gradually replace your fluids during practice can result in fatigue and ultimately will slow your recovery.  If you are training continuously in the pool for 60 minutes or more, it becomes important to replace the sugar that your body has depleted as well. This should be replaced in the form of carbohydrates, most readily in a sports drink so you can get the fluid back at the same time. Consuming sports drinks during exercise is even more important in the athlete that has not “carb loaded” or had a pre exercise meal.The timing of the post-exercise meal depends greatly on the timing and intensity of the next work out. If there is more than one work out or competition in the same day, the timing of the meal is most important to maximize recovery.

There are two phases to recovery nutrition:

• The first is immediately after exercise. It is critical to replace carbohydrates and protein within in the first 30-60 minutes post workout with a snack. Carb replacement is important to maintain energy levels every day in training and especially on days with double workouts. Protein at meals/snacks is important to repair muscle breakdown after a game or training session in the pool and muscle building after strength training sessions.
• The second phase in post recovery nutrition is a full meal. This should be consumed 2-3 hours later. It should be balanced with healthy fats, carbohydrates and protein.

Additional sample nutrition plan for training:

Immediately consume 16-24 oz of water (one regular size bottle of water) for every pound lost after training or competition. Within the first 30-60 minutes it is important to get about .5g of carbs per lb of your own body wt and 10-20 g of protein.  Whole foods are best. There is a place for sports bars, they should be low in fat and used when nothing else is available.

Some suggestions for a low fat, carbohydrate and protein rich snack 30-60 minutes post exercise (1-2 bottles of water should be consumed with all of these):

• Yogurt , banana, milk-separate or as a smoothie
• Chocolate milk with some granola
• Banana/Apple and peanut butter
• Pretzels with hummus
• Bowl of cereal with milk(add protein powder to milk for extra protein after a strength workout)
• Cottage cheese and berries
• Hard boiled egg with toast

2-3 hours post workout you should have a full meal.  Moderate healthy fats, carbs and protein.

• Salmon with brown rice and veggies
• Whole grain bulgar wheat with feta cheese and edamame
• Whole wheat pasta, turkey meatballs, chunky marinara sauce with garden salad
• Barbecued pork loin, baked sweet potato(microwave), grilled zucchini
• Baked chicken breast, roasted brussel sprouts , butternut squash and fingerling potatoes
• Turkey burger on a bun, baked sweet potato fries, Asian cole slaw

If you are interested in learning more about training and the importance of nutrition, please give me a call at (949) 706-3300 or contact me here.