Think of your body like a car, when you fuel that car with premium fuel it runs at a completely different level. Performing at your peak means you need to supply your body with that same kind of quality fuel. You might have previously been able to get by with eating the wrong things, or even running on empty.
However, if you are looking to make a serious transformation you need to look at what your diet is doing. You won’t reach the same performance heights or make progress if you don’t start considering what is boosting your workouts. Of course, the term performance means different things to people.
For a powerlifter, it means generating maximal strength for a few seconds spread over several hours. For a long-distance runner, it means avoiding hitting the wall at the halfway point in a marathon.
Depending on what your end goal is, your nutritional approach will vary. What works for a heavy-class weightlifter, might not work for a triathlete. However, there are some basic principles that can be applied to everyone for improved performance.
Eat for what you are about to do
Fueling your body in anticipation of what you are about to perform is arguably one of the most important factors of performance nutrition. If you want to be your best, you need to make sure your body has an abundant supply of energy and nutrients, which you are about to deplete in your activity.
For strenuous activities, the main source of energy is glycogen. Muscle glycogen is a carbohydrate locked within your muscles. The greater your initial glycogen stores, the longer and more intensely you’ll be able to exercise.
To maximize your glycogen stores, you need to ensure that you consume extra carbohydrates in the days leading up to your event. Combined with tapering, a gradual reduction in training volume and intensity, this will maximize your glycogen levels.
Because your body takes time to convert dietary carbohydrates into glycogen, you should start this process several days out from your event, 5 to 7 days at a minimum. If you leave it too late, despite consuming seemingly adequate amounts of carbs, your body won’t have the time it needs to assimilate the carbs and store them for your big day.
A pre-event high-carb meal can help top off your muscle glycogen stores, the traditional pre-marathon pasta party for example. Realistically it is what you eat in the days leading up to your event that is of more importance.
Energy maintenance
While intense or prolonged exercise will deplete your glycogen stores, you can slow that depletion by consuming fast acting-carbs during your event. This could be by consuming high-carbohydrate fluids and foods, or a combination of the two.
Fluids are generally absorbed faster and are easier on your stomach. However, long events could leave you hungry. Solid foods may also be more desirable, or preferable. Sports drinks, energy bars and gels are convenient to use in these circumstances. They are also engineered to provide a fast energy boost. Regular foods that are high in sugar, such as fruit or candy can also work.
Hydration is crucial
Perspiration and exhalation can soon lead to dehydration, especially on a hot day or during a long event. Dehydration is known to significantly lower your performance. Your body will not function at optimal capacity when it is overheated. Your blood also tends to thicken when you get dehydrated.
This means your heart will have to work much harder than usual to pump blood around your body, causing you to feel tired more rapidly. This is called cardiac drift and it is why your heart rate increases during a lengthy workout despite not increasing your pace.
Avoid dehydration by consuming plenty of water during your event, or more on very hot days. About 500 ml per 30 minutes. Increase fluid absorption and replace lost minerals by adding electrolytes to your water. Electrolytes are available in powder form and are also common ingredients in sports drinks. You could also add branched-chain amino acids to assist in hydration.
