Nutrition 101

Carbohydrates

  • Carbs get converted to glycogen and glycogen is used to fuel muscles.

  • The body can only store a limited amount of glycogen ( 100g in liver and 400g in muscles) and once the stores are full then the body converts excess carbs into fat. Hence importance of not eating too many carbs

  • It takes 24 hours to refill glycogen stores so what you’ve eaten the day before matters

  • When doing low/mod intensity training aim to restrict carbs to enable the body to fuel itself using fats. With low glycogen the muscles will make more mitochondria to burn the fat

  • Hard workouts require carbs. Hence carb periodisation, matching carb intake to training needs

  • Consume carbs immediately after training to restock glycogen stores

  • Generally choose low GI carbs to avoid spikes in blood sugar levels, but use high GI foods when training intensively or immediately after training ( to speed up recovery)

Protein

  • Protein is used as fuel and important in repair and recovery of muscle

  • Protein is more filling than carbs and fats so is good for appetite control. High protein breakfast leads to less calories throughout the day

  • Protein immediately after exercise is important to maximise muscle repair and milk contains all essential amino acids and is thus optimal.

Fat

  • Fat is also fuel and plays crucial role in absorption of essential vitamins

  • Avoid trans fats

  • Low GI meals with lots of protein and fats help burn more fat and less glycogen during exercise. Protein and fats slow down digestion and absorption of carbs and help produce a slower rise in blood sugar, thus giving longer lasting energy, endurance and performance

  • Too much fat ( sausages, bacon) can delay the stomach emptying so you begin exercising feeling full and heavy. During the workout, digestion is further slowed as more blood is routed to your exercising muscles, so any carbs in your meal are not available as fuel during the session

Additional Information

  • Eat 2-3 hours before training or have a small snack in the hour before. Always aim to have carbs, protein and fats.

  • During long sessions consume 60g carbs per hour

  • The sooner you can refuel after a session the quicker you will recover. Carbs are converted into glycogen 1.5 times faster during the 2 hour window post exercise. Optimal recovery fuel is carbs, protein and antioxidants ( berries and fruits are good). Hi GI carbs are good during the post exercise recovery.

  • Good recovery foods include: milk and banana, high protein sandwich ( meat or fish/cheese), porridge, yoghurt and fruit

Peter Hollins