Achieve your best: nutrition strategies for training and competition

NUTRITION SERIES PART 2

In Part 1 of our nutrition series, we covered the basics of nutrition for high performance. Now, in Part 2, we answer key questions: What should you eat before and after training? How can you best prepare for competition? And when should you consider consulting a nutrition coach? Let's delve into these essential strategies.

Executive Summary

This article outlines nutrition tips for athletes:

• Before training: Eat a light carb snack and stay hydrated.

• After training: Follow the 4-R rule: Rehydrate, Refuel, Repair, and Rest.

• For competitions: Focus on carbs, eat familiar foods, choose light meals, and stay hydrated.

• Consult a nutrition coach for personalized advice and accountability.

These tips enhance performance and recovery.

Now what should I eat before and after a training session?

Before your training session: Enjoy a light carbohydrate snack (30-60 grams), preferably consumed 60 minutes before your warm-up. Examples include a banana with a tablespoon of honey, oatmeal with fruit, whole grain toast with jam, Greek yogurt with granola, an apple and a handful of almonds, a smoothie with banana and berries, or an energy bar. These options provide quick, accessible energy to optimize your performance. Don't forget to stay hydrated by drinking enough water, and if desired, consider a beverage containing caffeine, if not training in the evening.

After your training session focus on the 4-R rule:

Rehydrate: Ensure you drink enough fluids like water, unsweetened tea, or possibly sports drinks and electrolytes if needed, especially if you've sweated heavily.

Refuel: Replenish your body by restoring glycogen stores with a carbohydrate-rich meal. This process, known as glycogenesis, involves converting glucose into glycogen for storage in the liver and muscle cells. Depending on how depleted your glycogen levels are, glycogenesis can take up to 48 hours. 

Repair: Prioritize muscle repair and growth by consuming enough protein (around 30 grams). 

Rest: Lastly, don't overlook the importance of rest and recovery. Aim for 7-9 hours of sleep, with more intense workouts requiring longer rest periods. Proper sleep is essential for muscle repair, hormone regulation, and overall recovery.

How can I best prepare for a competition?

Preparing for a competition requires planning to ensure peak performance on the big day. As mentioned earlier, carbohydrates serve as the primary fuel for high-intensity workouts, making it essential to replenish glycogen stores in the days leading up to the event. The amount of carbohydrate intake depends on the load on competition day (duration, frequency of events, intensity). In the final stretch before competition day, prioritize familiar foods that you know and trust, avoiding any last-minute experimentation. Choose lighter meals or liquid nutrition, which are particularly helpful for athletes facing multiple heats or events throughout the day, allowing for convenient consumption between activities. Hydration is key, so be sure to drink enough water, considering electrolyte supplementation, especially in warmer weather. Remember, you can always enjoy your veggies post-competition, focusing on providing your body with the necessary nutrients and energy it needs to perform at its best when it matters most.

When does it make sense to seek guidance from a nutrition coach?

Knowing when to seek guidance from a nutrition coach can significantly impact your journey toward achieving your health and fitness goals. If you've experimented with various diets without success and find yourself struggling to make progress, a nutrition coach can offer invaluable support. By tailoring a personalized plan to suit your unique preferences, dietary requirements, and lifestyle, a coach can provide the guidance needed to navigate the complexities of nutrition effectively. Beyond simply offering advice, a coach serves as a source of accountability, motivation, and encouragement, helping you stay committed to your goals even when faced with challenges. Additionally, a coach can identify obstacles hindering your progress and work collaboratively with you to develop strategies for overcoming them. If this scenario resonates with you, don't hesitate to reach out to me. Whether you choose to consult with me directly or explore my website (www.f3-coaching.com), I am here to support you on your journey to improved health and well-being.

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About the author

Fabienne is a passionate CrossFit athlete and coach who also loves cycling, running, and occasionally golfing. Her journey toward optimal nutrition began when she struggled with overtraining and inadequate fueling. With the help of a coach, she learned the importance of properly fueling her body. This experience ignited her passion for nutritional science, leading her to pursue a PhD focused on sugars and sweeteners and their effects on gut peptides. Alongside her PhD, she completed training in nutrition coaching. Today, Fabienne uses her expertise to help people enhance their athletic performance, achieve weight loss goals, and improve overall well-being. For more information, visit f3-coaching.com.