Nutrition is the one part of most athletes’ training that gets neglected. I have studied nutrition for seven years and have plenty of experience working with people that struggle with nutrition. Why is that? For one, most athletes don’t consider nutrition as training. Like just about anything, nutrition requires consistency to see results. Sure, you can get by with your training without even thinking about nutrition; a proper diet isn’t necessary if you’re looking to just “get by”. Our bodies are pretty efficient and can turn whatever junk food we throw at it into a usable fuel. However, I would argue that in order to maximize your workouts, truly see your full potential, nutrition should be viewed not only as part of your training but the most important part. If you consistently invest in your health through nutrition, I guarantee that over time you will feel and perform better. It’s easy to get discouraged when the quick fixes and miracles diets that the world we live in promises fail to yield results. I encourage you to ignore what this world says and start investing in your health through a consistently healthful diet, simply by eating real food. Here are some tips to get the athlete started:

1. Make the majority of your carbohydrates complex outside of workouts.

Carbohydrates have taken a beating lately from the most recent fad diets to the popularity of both the Atkin’s and Paleo diet. No, carbohydrates are not inherently bad for you but I will agree the Western Diet consists of entirely too many carbohydrates. With that being said, carbohydrates are, or should be, an aerobic athlete’s best friend. The literature is riddled with study after study demonstrating the benefit and importance of a high carbohydrate diet for athletes, particularly aerobic athletes. Simply put, carbohydrates are the body’s fuel currency. No other nutrient burns as efficiently as the carbohydrate does. The Academy of Nutrition and Dietetics, the American College of Sports Medicine and the Dietitians of Canada all agree that carbohydrates should make up the majority of calories in your diet. Want numbers? A range, albeit large, of 6 to 10 grams of carbohydrates per kilogram of body weight is recommended. Swimmers and other mostly aerobic athletes will need closer to 8-10 g/kg.¹ For a 160 pound person, this turns into 580-720 grams of carbohydrates. Outside of the actual workout itself, the carbohydrates that you want to focus on are complex carbohydrates. Examples include: Legumes (lentils, beans and peas), Whole Grains (oats, brown rice, and whole grain breads), Fruits and Vegetables.

2. Simple carbs directly before, during and directly after workouts.

It may come as a surprise to you that simple carbohydrates (or simple sugars) are not always bad, especially for athletes. Simple sugars are digested very quickly (thus the name simple) and will result in a rapid rise in our body’s blood sugar. This is typically unwarranted because if that blood sugar is not utilized, say, through exercise for example, then it will be stored in a fat cell. However, the up-side to simple sugars is that it provides a quick, easy-to-burn fuel for our muscles. Sports drinks are an excellent example of this. The carbohydrates in sports drinks are simple sugar which makes it a great, ready-to-burn fuel source during a workout. Simple sugars are important directly after a workout due to the insulin response which will be discussed shortly. Other examples include pretzels, honey and fruits.

3. A little protein before a workout goes a long way.

Protein before a workout may sound counterintuitive. However, a small dose of protein can prime your muscles for recovery even before you start your workout. In fact, The ISSN recommends consuming 0.15-0.25 grams of protein per kilogram of body weight an hour or so before a workout (about 15 grams for a 160 lb. person).² The reason? Protein before a workout helps establish a positive nitrogen balance thus improving the uptake of protein into the muscle, preventing the breakdown of muscle tissue and delays gastric (fancy word for stomach) emptying which in turn increases satiety and prevents hunger during training.

4. Strive for a 3-4:1 Carb-to-Protein ratio after a workout.

It’s no secret that protein is beneficial after your workout. In fact, protein is not only critical for muscle building but also for effective recovery. However, you may not know that consuming carbohydrates with that protein post workout is just as important. The carbs not only replenish glycogen stores but also stimulates a greater insulin response. Insulin drives sugar along with amino acids (the building blocks of protein) into cells, including muscle cells, for more efficient use of the protein we consume. The goal is to strive for a 3-4:1 ratio. That is, 3-4 grams of carbohydrates for every 1 gram of protein. Chocolate milk is a great example.

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