Top tips to fuel your training and competition performance
Want to find that extra 1% in your training or competition performance but not sure how to get there? The key to unlocking a stronger version of you may not be in how many burpees you can frantically thrash out in 30 seconds, but it in fact may lie in your nutrition habits. Creating effective and sustainable nutrition habits may support you in achieving your fitness goals, whatever they may be.
So with StrongHer Games fast approaching, we sat down with one of our expert Nutrition Therapist’s Rebecca Keane to ask her all about fuelling for performance.
What should we look to eat before training and competition?
“Ideally, you should aim to eat 2 - 4 hours before exercise, so it leaves enough time for food to settle. Timing is important when it comes to fueling for exercise. This is because if you eat too soon before exercising, you may experience stomach cramps or GI complaints. Equally, if you eat too early before your session or event, you may not maximise fuelling. Having a pre-workout snack 1-2 hours before exercise is useful. Great pre-workout snacks include: fresh fruit, dried fruit, fruit and vegetable smoothies with a protein source (ie: peanut butter, almond butter, tahini or a clean protein powder”
As well as timing, what you eat before exercise is also important. Rebecca recommends consuming low GI foods (glycemic index). These foods help keep your blood glucose levels balanced, which can help you to feel more fuelled for longer. Foods such as sweet potato, oats, beans, chickpeas, lentils, quinoa, brown rice, wild rice, wholemeal pasta, lots of non starchy vegetables are great examples of low GI foods.
Rebecca also explains that “eating a protein source alone (such as chicken, eggs or tofu) before exercising can help with protein synthesis (a process which helps improve muscle recovery and performance). However, once your session or competition is finished, Rebecca recommends combining protein with carbohydrates as the carbs have been shown to improve glycogen recovery and protein helps with protein synthesis.
What is an ideal post workout meal?
There are lots of options when it comes to post-workout fuelling, but the aim is to find a protein and carbohydrate rich meal to aid with recovery.
Here are Rebecca’s post workout meal ideas…yum!
A piece of salmon with some roasted vegetables and wild rice
A quinoa, roasted vegetable and feta salad, garnished with seeds and olive oil (v)
Oven baked sweet potato with smashed avocado and black beans (vg)
A two egg omelette with spinach, feta and tomatoes (v)
Rebecca’s top tip: Make sure you’re staying well hydrated by drinking plenty of water both before and after your session or competition. So when you’re next packing your gym kit and trainers ahead of another training session or competition, don’t forget to plan and prepare your nutrition too!
I want to learn more, what’s next?
Our StrongHer Games competition is just six weeks away, so now is the time to get that meal prep in ahead of Game Day. Eating well and prioritising your nutrition will allow you to optimise your potential and fuel your performance!
If you’re keen to learn more about your nutritional needs and how to eat well, why not head down to our FREE Nutrition Event on Sunday 14th May, where Rebecca (along with nutritionists Harriet and Michelle) will be answering all your nutrition questions!
Click here to grab your spot.