Ask a Dietitian

As seen on BCTV January 22/02

What you eat each and every day and after your workout makes more difference to your energy level for your workout than what you eat just before your workout. If you allow your blood sugar levels to fall throughout the day you will begin to deplete your glycogen stores “muscle energy” and as a result feel low energy for your workout. The key steps to ensuring you have plenty of energy for your workout are:

1. Establishing A Consistent Energy State Everyday

• Eat breakfast within 2 hour of waking up
• Include foods from at least 3 of the 4 Food Groups to get adequate protein and carbohydrate at breakfast, lunch and dinner.
• Eat a snack a maximum of 3 hours later (include 2 food groups for a more substantial snack)

2. Staying Adequately Hydrated

• Drink water with all meals and snacks
• Carry a water bottle everywhere
• If you consume caffeine, alcohol, pop, sweet or salty foods, drink extra water to prevent dehydration, headaches, low energy, blurred vision, etc.
• 2-3 hours before training, drink 2 cups of water
• Aim to drink a big sip of water (1/4 – 1/2 cups) every 15-20 minutes
• Clear or pale coloured urine indicates adequate hydration!

3. Pre-Exercise Eating

• Avoid caffeine, alcohol, pop or any foods that are really salty or sugary (chips, licorice, etc) as this can promote dehydration, fatigue, headaches, etc.
• Allow at least 3 hours digestion time for a large meal (1000-1500 kcal), 2-3 hours for smaller meals (600 kcal) and 30-60 minutes for a liquid meal, light breakfast or snack (300 kcal) (e.g. fruit and yogurt shake or cereal, blueberries and milk or ½ bagel with peanut butter and banana and orange slices or energy bar and juice.)
• Emphasize carbohydrates. 65-75% of calories should be from carbohydrates. This is the best fuel source for topping up muscle and liver glycogen stores. (i.e. fruits, vegetables, bread, pasta, rice, pancakes, cereal etc.) However, still include 3 Food Groups so you have some protein (maximum 15% of calories) to “anchor” the carbohydrate energy in your body.
• Low in simple sugars (candy and chocolate). Fructose (sugar in fruit) will not cause a reactive low blood sugar, but for some it may cause stomach cramping.
• Low in fiber
• Low in fat. Try to avoid high fat, low grade fuel like fast food, gravy, fries, greasy burgers, etc. – they take longer to digest and can cause low energy or stomach upset.
• Avoid spicy or unfamiliar foods. Know which foods are best tolerated as pre-event meals.

4. Fueling during the Event

• Hydration: 1/4 – 1/2 cups water every 15-20 minutes
• 25-50 grams carbohydrate/hour after the 1st hour of exercise.
• Replace electrolytes only after >90 minutes exercise.

5. Recovery

• Drink at least 2 cups of water after training
• Replace 1 kg body weight lost after training with 2 liters water.
• Aim to eat a carbohydrate food within the first 30 minutes of finishing – e.g. fruit, vegetable, yogurt, bagel, peanut butter and banana sandwich, cereal and milk.
• Aim for a 3:1 carbohydrate to protein ratio. This is the best ratio for replenishing glycogen stores. (Boost Sport, fruit and yogurt shake, tofu and fruit shake)
• Replace electrolytes if needed. With excessive sweating in heat: replace 500mg sodium, 300mg potassium (tomato juice, potato, orange juice, banana)
• Get back to your pattern of 3: 3 Food Group meals and eating every 3 hours

Watch for the Eating for Energy segment on BCTV’s Noon News Hour!