Did you know that nutrition during your workout can be a major factor in your success? When it comes to getting the best results from training, you have to think about eating right.
You probably already know that proper nutrition before and after a workout is key to maximizing athletic performance. But proper nutrition during long or particularly grueling sessions also helps improve recovery and performance factors. These include:
- Reduction of overall inflammation and post-workout muscle soreness
- Thermoregulation
- Preservation of muscle mass over the long term
- Improved immune function
- Fatigue reduction
Where to start ?
WHAT TO EAT DURING TRAINING?
Hydration needs vary between men and women and depend on various factors. These include whether you maintain adequate hydration throughout the day or week. The altitude and temperature of your training environment are also other factors to consider.
Generally speaking, the higher the temperature and altitude, the more hydration you need.
Make sure you’re not just drinking water, you also need electrolytes . A good basic intake per hour is 500 to 750 ml of water with dissolved electrolytes.
In addition to electrolytes, you need carbohydrates during a long or strenuous workout. In both of these cases, you want an immediate source of fuel that will act quickly, not something your body has to work a long way to break down.
Generally speaking, these are fast sugars that won’t cause you much gastrointestinal distress. Think of glucose in fairly pure forms. The base recommendation is 30-70g of carbs per hour. Start at the bottom and adjust up or down from there.
Protein is also a consideration and intake should be based on your goals . For the endurance athlete doing long workouts, protein during exercise can help preserve muscle mass. For the advanced athlete looking to gain muscle mass, this can be a great way to increase protein synthesis.
However, for the recreational athlete performing sessions lasting less than an hour, protein intake during a workout may not be as critical. For those who need it, 15g of protein per hour of training is a good general recommendation to start with. Adjust up or down from there to suit your individual needs.
IS IT NECESSARY TO REFUEL DURING A WORKOUT?
If you spend less than an hour training a day, chances are you’ll do just fine without specific nutrition during your session. For people in this category, which includes most recreational athletes, results can be optimized by focusing on pre- and post-workout nutritional needs instead. The composition of your meals throughout the week is likely to play a bigger role in your performance than focusing on your daily one-hour training window.
Every practice is an opportunity to focus on the exact nutrition that will help you perform at your best on competition day.
For endurance athletes or those who do multiple workouts a day, refueling during a workout is important for both performance and recovery. And that doesn’t just apply to competition or race day, it should also be a staple of the daily training regimen.
Think of it this way: every practice is an opportunity to focus on the exact nutrition that will help you perform at your best on competition day. Take each of them as a workout and adjust your nutritional intake accordingly.
HOW MUCH ENERGY DO YOU NEED FOR TRAINING?
The purpose of fueling during a workout is to maintain a consistent blood sugar level. If it dips too low, you run the risk of hitting “the wall”, it’s this feeling of not being able to move forward.
Unfortunately, there is no one exact amount when it comes to nutrition during training. But by using this formula and your own data, you can get closer to what will work best for you.
During high-intensity workouts lasting longer than an hour, but also on multi-session days or moderate-intensity workouts over two hours, try to consume the following every hour of a workout :
- 500-750ml of water
- Electrolytes (sodium and potassium)
- 30-45g of carbohydrates
- 15g of protein
A few tips :
- Start with low amounts then adjust your hydration and nutrition according to your needs.
- Try different foods or food supplements and analyze what is most beneficial for your body to prevent intestinal problems.
- Don’t just eat on competition days, do it during training.
- Use personal training data to personalize your nutrition during training. Features like the Polar FuelWise™ assistant can give you helpful consumption suggestions and reminders.
HOW LONG DOES IT TAKE TO FILL UP?
Remember the runner’s wall? Well, the best way to avoid it is to focus on refueling before you feel it. Then it’s too late. You should consume your carbohydrates, protein, water, and electrolytes slowly over the course of each hour rather than all at once to maintain consistent blood sugar and hydration status.
The second benefit of slow drinking is to reduce the risk of gastrointestinal distress that could cost you a run or even cause you to give up. Eating too quickly can draw a lot of water into your digestive system. Keep your focus and energy to perform well.
IS NUTRITIONAL INTAKE BEFORE A WORKOUT IMPORTANT?
While it can be beneficial to eat well during a training session, an athlete’s overall nutrition throughout the week plays a critical role in maximizing recovery and performance. Consider your entire diet and make sure it’s up to date before making changes to foods and supplements during training.
For daily meals, focus on slow-digesting carbs like whole grains, beans and legumes, fruits, and starchy tubers to keep your glycogen stores elevated. Also, be sure to stay hydrated, by continuing to take in water and sodium throughout the day.
As for pre-workout meals, try to eat one to two hours before a workout to ensure you’ve had time to digest.
Focusing on quality carbs and protein is a good idea, but don’t worry too much about the exact timing, especially if your goal is overall health and fitness.
Don’t neglect adequate hydration either. Go into your training session with the certainty that you are ready to succeed.
WHAT SHOULD YOU CONSUME DURING A LONG WORKOUT?
We’ve touched a bit on nutritional needs for longer or more intense workouts, but when it comes to specific foods, personal data can help you focus on optimal nutritional choices for you.
Use a training diary to record what works and what doesn’t. You can opt for supplements or whole foods during your workouts. Just keep in mind that for some athletes (particularly women), liquid, high-fructose supplements may increase the risk of gastrointestinal distress.
WHAT TO EAT DURING EXERCISE? SUGGESTIONS FOR NUTRITION AND HYDRATION
Whole Food Options
- Foods that are easily digested like bananas
- Dried fruits
- Soaked oats
- A fruit protein smoothie
- A slice of white bread with jam and/or peanut butter
Options for dietary supplements
- Maltodextrin
- Dextrose
- Other High Quality Carbohydrate Powders
Options for hydration
- 500-750ml of water with a tablespoon of maple syrup and a pinch of salt
- 500-750ml of water with a high quality electrolyte supplement (containing potassium and sodium)
TO SUM UP
- Fueling during a long workout can help you maximize your performance and recovery, including improving immune function, preserving muscle, and reducing fatigue.
- Refueling is all about maintaining both adequate nutrition and hydration.
- When considering refueling during training, consider your personal goals and training structure.
- For endurance athletes and those who train for longer or more intense sessions, the feed per hour during a workout can be adjusted up and down from these basic suggestions: 500-750ml of water
- Electrolytes (sodium and potassium)
- 30-45g carbohydrates
- 15g of protein
- Individual needs vary. Use your personal data to optimize your workout nutrition. Features like Polar FuelWise can help you set and achieve your goals.
