I. Carbohydrates.
Carbohydrates can be consumed up to approximately 30 minutes before beginning exercise, after the onset of exercise and postexercise for recovery. Because protein and fat can take hours to digest, carbohydrates are the preferred and only nutrient group you should consume during exercise and competition.
Carbohydrates, or carbs, are the ONLY source of energy the body can use. Carbohydrates are sometimes referred to as sugar but are not quite the same thing. Carbs are essential to include in every meal, which, if consumed in adequate amounts, will give you enough of the nutrient for about 4 hours at a time. The liver maintains carb stores for approximately 12-16 hours; or if your body needs energy quickly, it can break down a protein into a carb. Fat is mainly burned by the muscle when sufficient carbohydrates are available, see section V below. Athletes should eat 1-3 servings of whole grain (not just whole wheat) carbohydrates per meal, depending on body size and activity level. If your activity level is above average, eat 2-3 servings per meal. A serving size is roughly a handful.
“Carbohydrate loading” before competition should ONLY be done under strict supervision of a trained coach or peer and involves up to a week of gradually decreasing exercise load and increasing calorie intake before competition. Eating pasta the night before a competition is not necessary and does not count as “carb loading.” Meals before competition should contain the normal ratio of nutrient groups. Carbs should also be consumed during exercise to provide an energy source for the body and after exercise to replace muscle carbohydrate.
Carbohydrates should always be consumed with protein at meals to reduce blood sugar spikes. Healthy carbohydrate sources have no sugar added and should contain fiber and protein (e.g., grains in whole grain bread) to slow the digestion of sugars and avoid crashes. Ingesting carbs with added sugars can cause unnecessary fat storage and high cholesterol levels.
II. Protein Protein is the body’s building block and the most important nutrient you consume as a human being. Protein is used not only for muscle building, immune function and new cell growth, but it can also be turned into a carbohydrate when the body is low on energy.
TABLE 1. Major Nutrient Groups Carbohydrates
Protein
Fruits and Veggies/Juice
Good Fats
Calcium
Healthy Sources
Whole grain bread, pasta, tortillas, English muffins, oats, cereal
Chicken, ground beef, turkey, lean pork, fish, shellfish, tuna, deli meat, cheese, milk, eggs
All types of fruits and vegetables with skins, leafy veggies, berries, citrus, melon, 100% fruit juice
Nuts, avocado, olives, olive oil, coconut oil, peanut oil, fish oil (supplement)
Milk, cheese, yogurt, chocolate milk
Function
Energy source for all cells, Building blocks for muscle building cells, energy when no carbohydrates available
Help with digestion of protein and carbs, vitamins, antioxidants
Cell membranes (e.g., new muscle cell), absorption of calcium, energy when carbohydrates are available
Bone strength, structure
Servings per meal/day
2-3 per meal/ 3-8 per day
3-6 oz. per meal/ 12-20 oz. per day
2-3 per meal/ 4-9 per day
1-2 per meal/ 3-5 per day
0-1 per meal/ 3-6 per day
Look For
Whole grain, contains fiber, no added sugar, slow cooking
Must be a complete source of protein (i.e., contains all 20 essential amino acids)
Organic or locally grown
Liquid at room temperature
Organic, best absorbed with some fat (e.g. 1% milk or cheese)
Consumption During Exercise
~30 minutes before, after the onset of, and immediately after exercise
In meals 1-4 hours before the event or training (1 oz = 1 hour), and postexercise every 2-3 hours for recovery
Before or during exercise in small amounts, or after exercise
Consume as part of a normal diet, mainly during training and recovery
Consume as part of a normal diet, mainly during training and recovery
All nutrient groups should be consumed with each meal and/or snack. Meals should be approximately 60% carbohydrate (from whole grains and/or fruits and vegetables), 20% protein, 15% good fat and 5% calcium.
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