And you don't have to be a world class athlete to reap the benefits of nutrition. Whether your fitness regime includes cycling to and from work, personal training at Medcan, or building up to marathon mileage, you need to eat right if you want your body to perform its best.

Though dietary needs vary from sport to sport, a certain formula holds true for athletes at all levels. A fitness-friendly diet must contain carbohydrate for fuel, protein to build and repair muscles, vitamins and minerals to support muscle building and energy metabolism, and fluids to cool the body.

Carbohydrate is the body's preferred energy source for daily physical activities and high-intensity exercise. Once digested, carbohydrate-rich foods are absorbed into the bloodstream as glucose. Glucose that's not used immediately for energy, is stored in muscles as glycogen - the primary fuel for all types of exercise.

The more glycogen your muscles tuck away, the longer you'll be able to continue exercising before feeling tired. That's why carbohydrate loading, the practice of scarfing down large portions of pasta or other starchy foods, is common among endurance athletes. Those extra carbs can power an athlete through a 26 mile marathon or the stages of triathlon.

To keep muscle glycogen stores primed for exercise, 55 to 65 percent of your daily calories should come from nutrient packed carbohydrate-rich foods such as whole grain breads and cereals, fruits, legumes, soy beverages, milk and yogurt.

Protein needs increase with exercise, but not dramatically. Protein is used to repair muscles tissues that break down during exercise and to maintain the immune system. Most active people don't need protein powders and protein bars to meet their needs. Studies show that most athletes can easily meet their daily protein requirements from a mixed diet.

For example, a 180-pound (82 kg) man who runs for an hour four times per week and weight trains twice per week needs roughly 100 to 125 grams of protein per day. Three servings of dairy or soy milk, a five-ounce (125 gram) serving of chicken, fish or meat at lunch and dinner, and an energy bar provides 120 grams.

Before exercise. A pre-exercise meal is needed to prevent early fatigue caused by low blood sugar levels, to ward off feelings of hunger, and to guarantee optimal hydration. The ideal pre-workout meal contains mainly carbohydrates and fluids plus a little protein. Research suggests that consuming six grams of protein before strength training can enhance post exercise muscle repair. A pre-exercise meal should also be low in fat and fibre so that it empties from the stomach faster.

Good pre-workout snacks include cereal (not bran!) with low fat milk, whole grain toast with jam, a small turkey sandwich, yogurt and a piece of fruit, or an energy bar. Liquid meals are good alternatives for athletes who require fuel immediately prior to exercise, who have a sensitive stomach, or when schedules do not allow time for meals. Homemade smoothies made with low fat milk and fruit or commercial smoothies provide carbohydrate, protein and fluid in an easily digestible form.

Pre-exercise meals should be smaller the closer they are eaten to the time of exercise. Eating too much food before a workout can cause stomach cramps. Allow 3 to 4 hours for a large meal to digest, 2 to 3 hours for a smaller meal, and 1 to 2 hours for a small snack.

During exercise. Consuming carbohydrate during exercise that lasts longer than one hour helps maintain blood sugar levels at a time when muscle glycogen stores are diminishing. Studies have found that carbohydrate feedings improve performance in endurance sports like running, cycling and triathlons and reduce fatigue during stop-and-go sports such as basketball, football and rugby.

In general, athletes should consume 30 to 60 grams of carbohydrate per hour of exercise. Good choices include sports drinks (e.g. Gatorade, PowerAde, All Sport), energy gel packets (e.g. PowerGel, Clif Shot), energy bars, bananas, fig bars, low fat granola bars and dried fruit snacks. Most energy gels provide 25 grams of carbohydrate from pure sugar.

The snack you choose will depend on the type of exercise you're doing. Runners prefer carbohydrates in a portable and compact form that's easy to consume - energy gels, energy bars and sports drinks are popular. Snacks like bananas, dried fruit, yogurt tubes (pack them frozen) and energy bars work well for cyclists.

After exercise. A post exercise meal that's high in carbohydrates will help replenish muscle glycogen and will keep you from feeling tired after a hard workout. Research suggests that consuming a little protein along with carbohydrate can optimize glycogen replacement and muscle tissue repair.

Timing is important too. If you delay consuming carbohydrates for too long after exercise muscle recovery can be impaired. Muscles are most receptive to food soon after exercise when blood flow to them is high and glycogen-building enzymes are most active. Recovery foods should be eaten within 15 to 30 minutes after stopping exercise. It's recommended that athletes consume 50 to 100 grams of carbohydrate along with 10 to 20 grams of protein every two hours after exercise, until the next meal is eaten.

Drink up. Drinking adequate fluids is essential for top athletic performance. Dehydration, even in small doses, can cause early fatigue during exercise. Athletes should consume at least 9 to 13 cups (2.2. to 3 litres) of fluid each day. During exercise it's important to drink 125 to 175 ml of water every 10 to 15 minutes. Sports drinks are recommended during exercise that lasts longer than one hour. After exercise, replenish lost fluids by consuming 500 ml of fluid for every pound of body weight lost.

Recovery Foods & Fluids
Carbohydrate (g)
Protein (g)

Endurox R4 Recovery Drink
52
13

Yogurt (fruit bottom, 175 g) + 1 medium banana
46
9

Granola Bar + 250 ml fruit juice
48
3

Turkey (60 grams) Sandwich
35
14

Blender Smoothie (1 cup milk, 1 frozen cup berries, 1 banana)
61
11

PowerBar
47
7

Clif Bar
46
10

All Sport, 500 ml
36
0

Gatorade, 500 ml
31
0

PowerAde, 500 ml
44
0

Copyright, 2007. Leslie Beck, RD

For more information about Leslie Beck’s personalized one-on-one nutrition programs at the Medcan Clinic, contact us at info@lesliebeck.com.

Visit her website at www.lesliebeck.com