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With running season upon us and beach season around the corner, a lot of you may be increasing the intensity of your training. One key factor that can help you boost your sport performance and achieve your personal best is eating the right foods at the right time after you before and after you work out.

Pre-Workout

Aim to eat 1-3 hours before your workout. Some people like liquids over solids. Try different foods to see what works best. Keep it high in carbs, moderate to low in protein and low in fat. You also want to limit fibre as too much may cause some GI upset. My favorite pre-workout meal about 1.5-2 hours before I run is oatmeal or cooked quinoa with milk, toasted walnuts and raisins. Another option is the Vega One meal bar. If you only have 20-30 minutes the Vega pre-workout energizer is great. Plus it supplies a natural source of caffeine, a known ergogenic aid and stimulant. A number of studies have shown “caffeine ingestion significantly increased free fatty acid concentration in plasma. The increased availability of FFAs enhances the ability of cells to use these fats as a fuel in endurance activity. Caffeine also has an ergogenic effect with average improvement of about 3% (upwards of 15% depending on tolerance).”

Another priority before exercise is hydration. Aim for 2-3 cups of water in the 2-3 hours before and then one more cup 10 minutes before.

During your workout

Stay well hydrated, drink ½ cup or more of water every 10-15 minutes and more in the heat. For longer duration activities you will need to replace electrolytes. This can come from the vega electrolyte hydrator or another electrolyte supplement. Be sure to take it with plenty of water. If you plan to exercise for more than one hour you will need a source of carbs in that second hour. Something easy to digest such as an endurance gel is recommended. If you are cycling it is easier to eat so you may choose an energy bar like the new Vega Sport Endurance bar. Aim for 0.7g carbs/kg body weight. Somewhere between 30-60g carbs per hour.

Post Workout

Reduced recovery time means you can start training again sooner, compounding your gains from your workouts.

Recovery involves many processes and nutrients:

Replenishing glycogen stores in your muscle and liver with sufficient carbohydrates.

Repairing muscle and soft tissue with sufficient protein

Protein synthesis and muscle growth with protein

Rehydration with fluids and electrolytes

Replacing nutrient loss with iron and calcium

Reducing inflammation with omega 3 fats and antioxidants

Improving immune function with zinc, vitamin C, iron and L-arginine

What to eat:

–        Carbohydrates are needed to replenish glycogen stores and protein is used for muscle repair and protein synthesis. Research shows a 4:1 carbohydrate to protein ratio is ideal for maximum results. Good sources of protein include legumes, nuts, milk and Amore almond dairy milk, Greek yogurt, Egg white, fish and poultry. Good sources of carbohydrates include fruit, vegetables and grain products.

–        Fluid can come from pure water, sports drinks, fruit juice or milk

–        Electrolytes such as potassium and sodium are easily obtained through diet from bananas, oranges and salty snacks. However, with excessive sweating, they often require supplementing.

–        Iron is found in meat, fish and poultry, fortified cereals, dark green leafy vegetables, nuts and seeds and dried fruit

–        Calcium is easily obtained through milk products, yogurt and cheese, soymilk or almond milk, canned salmon with the bones, almonds and dark green vegetables

–        Omega 3 fats are found in nuts such as walnuts and seeds such as flax, vegetable oils such as olive oil and fish and fish oils such as krill and salmon.

–        Combining all these nutrients into a meal or snack for recovery can seem daunting and time consuming. Here are some great recovery meal and snack ideas. In addition, on days when time is tight or you would like to keep life simple, The Vega Sport Recovery Accelerator provides you will all the nutrients and antioxidants you need with a 4:1 carbohydrate ratio.

Sample Recovery Meal and Snack Ideas (have water for hydration)

1. Blueberry mango smoothie with almonds, kale, banana and Greek yogurt, ice
2. Tinned salmon wrap on whole grain tortilla filled with spinach, peppers and avocado
3. Potato and chickpea curry with turmeric, peppers, onions, spinach and cauliflower
4. Gluten free tortilla spread with almond butter wrapped around a banana and a glass of Amore
5. Oatmeal topped with soymilk, ground flax, toasted walnuts and blueberries
6. Vega Sport protein bar and recovery accelerator drink

When to eat?

–        Your first meal or snack is best consumed within 20 minutes of the workout. This can be the Vega sport Recovery Accelerator.

–        45 to 90 minutes after a workout, consume a higher protein meal. This can be the Vega sport Protein bar or your next scheduled meal or snack.

1. Clean Energy Drinks: Natural Ways to Boost Energy Pre-Workout

Energy drinks are one of the fastest growing product categories in North America as more and more people are trying to keep up with our hectic lifestyles. Whether getting ready to work out or just trying to stay awake for your next meeting, it can be a challenge to maintain high energy levels.

The downside is that a lot of these drinks just aren’t healthy and can have the opposite effect over time.

Why? Because too much sugar and caffeine content can negatively impact your health, increase stress, weight, and tax the adrenal system.

So what to do? Take control and make your own or choose clean energy sources. Suggested natural substitutes: green tea, yerba mate, and coconut oil

Caffeine, a central nervous system stimulant, has been shown to positively enhance workouts. A number of studies have shown “caffeine ingestion significantly increased free fatty acid concentration in plasma. The increased availability of FFAs enhances the ability of cells to use these fats as a fuel in endurance activity. Caffeine also has an ergogenic effect with average improvement of about 3% (upwards of 15% depending on tolerance).”

Green tea & yerbe mate offer not only caffeine but also antioxidant compounds that fight free radicals and ward off cellular damage.

People often report feeling more mentally focused without the post-consumption crash coffee often gives when drinking.

Suggested Product:Vega Pre-Workout Energizer and Sugar Free Energizer as a healthy option to increase mental focus, increase immediate and sustained energy and boost endurance (aerobic and anaerobic)

References

• -American Dietetic Association Positioning statement on Nutr & Athletic Performance

ACSM positioning statement

http://www.acsm.org/access-public-information/position-stands/position-stands/lists/position-stands/nutrition-and-athletic-performance

Benardot, D. (2011). Advanced Sports Nutrition-2nd Edition. Windsor, ON: Human Kinetics Publishers.