Adopting a Solid Nutrition Foundation during training days would help improve your energy levels, strength and power.
A solid nutrition foundation includes:
Athletes' energy and nutrient needs vary according to the training intensity and duration each day. Athletes need to consume adequate amounts of energy and nutrients and keep in mind the timing of intakes especially during periods of high intensity and/or long duration training to maintain health, stay injury-free and maximize training outcomes.
There are four key nutrients that requires specific nutrient timings to ensure effective fueling for and recovering between training and Strength and Conditioning (S&C) sessions (aka gym sessions). To learn more about these nutrients, please click links below:
Carbohydrates - the primary source of energy during Training
Proteins - it provides the necessary substrates for muscle gain and to adapt to training.
Fluids - hydration impacts performance. A poorly hydrated athlete will be more susceptible to muscle cramping and to have poor training & competition performance.
Vitamins and minerals especially iron - needed for immunity and for the body to convert energy from food to energy that the body can use (think of it as converting the foreign currencies to your country's currency so that you can readily use it to buy things)
These nutrients are essential and help with your sports performance.
To learn more about how to incorporate these nutrients into your meals, RSVP to our Athlete's Kitchen cooking classes below:
Timing of meals/ food matters. For example, meals consumed 1 to 4 hours before training/ competition are to contribute to the body's carbohydrate stores called glycogen. This is particularly the case during early morning training/ competition where you need to restore the liver and muscle glycogen stores after the overnight fast.
Need guidance on how to plan your meals according to your schedule? Book a slot with us
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