As we all know, the ability to run faster, jump higher, go longer and play smarter when it matters most requires endless hours of meticulous training, proper recovery and the right fuel to make it all happen. Following an optimal diet tailored to the athlete’s specific goals and needs is an essential part of what enables the athlete to sustain the peak levels of performance that are honed during training. In this post we will examine the fueling needs for athletes to deliver their best during intense practices and on the big day.
Pre-Competition Meal
Plan to eat your pre-competition (or pre-hard training) meal about 2 – 3 hours before go time. Your plate should be divided into thirds – ⅓ colorful veggies, ⅓ starchy carbs (white potato, sweet potato, yam, taro, white rice) and ⅓ high-quality protein. Cook with and/or add a moderate amount of fat to this meal (grass-fed butter, ghee, coconut oil, extra virgin olive oil, avocado, etc).
On training days, play around with a variety of foods and quantities to find your sweet spot that gives you the necessary energy without leaving you feeling bloated or heavy. For example, white rice may make you feel like a champion, but white potatoes could possibly make you feel lethargic. Everyone is unique and therefore has a unique response to different foods so it’s essential to find what works best for you.
Fueling During Competition
When you are intensely training or performing your sport for two hours or longer, refueling during this time is important to sustain performance. Protein, carbohydrates, and fats should be used as tools to improve your performance and recovery. The specific fuel required, however, depends on the intensity of your sport and the foods you best tolerate.
The following food recommendations can be blended into a shake (with a base of unsweetened nut milk, unsweetened coconut milk or water) and consumed while performing your sport. See the infographic below for visual specifics.
PROTEIN:
The amount of protein your body requires depends on how long you are intensely training or competing. When choosing a protein solution, it’s important to look for high quality proteins that digest easily and effectively while not containing added fillers or sweeteners. Collagen hydrolysate from grass-fed cows; cold processed whey protein from grass-fed cows; or organic rice, pea, pumpkin or hemp protein powder are some great options.
Alternatively, you can use essential amino acids if you prefer not to use a protein powder. Some athletes perform best when consuming amino acids vs protein powders and some even require consuming both protein powder AND essential amino acids. It’s important to experiment on training days to discover what works best for your particular needs and chemistry. Below are the recommendations depending on the length of your intense training or competition:
2 hours – 15-20g of protein OR 5,000mg of essential amino acids
3 hours – 25-30g of protein OR 6,000mg of essential amino acids
4 hours – 35-40g of protein OR 7,000mg of essential amino acids
CARBOHYDRATES:
Carbohydrate consumption during intense exercise gives your body a quick source of energy. Depending on your sport, carbohydrates may be crucial to sustain optimal performance. For example, if you are doing explosive movements, sprinting, or lifting heavy-weights, carbohydrates are extremely important. Conversely, if you are an endurance athlete, fats and protein start to become as important as carbohydrates. Recommended carbohydrate sources while training include cooked sweet potatoes, sweet potato powder, green banana powder, or UCAN SuperStarch. The amount of carbohydrate to be consumed depends on the intensity and duration of your training as well as your unique chemistry. Like with protein, experiment with the various foods and quantities on your training days to find what best enables you to perform at your highest level.
1/2-1.5 cups of cooked sweet potato
1/4 – 2/3 cup of sweet potato powder
1/4 – 2/3 cup of green banana powder
1 – 3 scoops of UCAN SuperStarch
As a reminder, remember to be conscious of the amount of carbohydrates you are consuming when you aren’t training intensely or competing. In my article on preseason nutrition, I discuss low and high carbohydrate days. Constantly eating high carbs in an attempt to perform better may leave you feeling tired and bloated. Strategically consuming carbs, however, can maximize their effectiveness. Therefore, training while generally consuming a limited amount of carbohydrates and then adding them during competition can allow you to maximize their benefits.
FAT:
You may have heard that fat shouldn’t be eaten when you are training because it can slow you down, but science has shown us that this is far from the reality. Not only does fat have a positive effect on your training, it can help you overcome plateaus and even balance your hormones. Fat can also be used to replace carbohydrates on low-carb training days. This means you are able to supplement fats for carbohydrates to keep your calories at the appropriate level for you continue to make progress.
To reap these benefits, however, eating the right type of fat is essential. As your goal is to improve performance and promote recovery, fats high in medium chain triglycerides (MCTs) and omega-3 fatty acids are going to be the most effective. Fats such as coconut oil, MCT oil, grass-fed butter, avocado, olive oil, and coconut manna should be your go-to solutions. Below are recommended amounts and types of fat to consume. Again, experiment with the various options and quantities during your training days (not game day!) to find what works best for you when it matters most.
1 – 3 Tbsp Coconut oil
1 – 3 Tbsp MCT oil
1 – 3 Tbsp Butter, organic, grass-fed
1 – 3 Tbsp Avocado oil
1 – 3 Tbsp Extra virgin olive oil, organic,
1.5 – 4.5 Tbsp Coconut manna
Post-Competition Meal
The goal of the post-competition meal is to promote recovery, refuel, and prepare your body for the next competition. As such, this meal should be consumed within 1-2 hours of completing your sport and should include organic vegetables along with high-quality carbohydrates, protein, and fat. If you properly fueled during competition and don’t feel depleted, however, you may not need as many (or any!) carbohydrates during this meal. As always, listen to your body to discover its particular needs.
Training Supplements
Strategically using supplements while performing your sport can give you an edge over the competition.
When you train hard and sweat profusely, you lose electrolytes such as sodium, magnesium, potassium, and calcium. Without these important electrolytes your body is not able to perform at a high level, leaving you feeling overly fatigued. As a result, if you are someone that sweats a lot, consume an electrolyte supplement mixed into water or green tea.
In addition to electrolytes, caffeine has also been proven to enhance performance (strength, power and endurance). Consume caffeine before and/or during competition to be more alert, focused, and take your performance to the next level. If you do not have any health conditions that prohibit you from taking stimulants, start with 50mg of caffeine about one hour before training. If needed, you can work up to a maximum of 240mg of caffeine. Common sources of caffeine include green tea (25mg/bag) or black tea (40-60mg/bag).
Important note: If you use caffeine every day or overuse it, you will blunt its effects. Consuming no more than the recommended amounts on intense training days and during competition, however, will provide you with powerful benefits.
Important Considerations
Stay consistent on game day. Game day is not the time to experiment with new foods and meal timing. Play around with the concepts above during training days to find a nutrition program that works optimally for your specific needs. Know that there is no perfect formula. Some may find it better to consume more carbohydrates and less fat before, during or after training, whereas others may get greater results consuming more fat and fewer carbohydrates. Nutrition is specific to the individual so play around with these guidelines to learn what enables you to dominate your sport.