Performance Nutrition - what to eat before, during, after exercise
Sports nutrition was a class I looked forward to very much in grad school - however by the end of the elective, in a costly, holistically marketed, private program, I was disillusioned and disappointed. After a lengthly distillation of the optimal balance of macronutrients, eg protein, carbohydrates and fat, along with a comprehensive review of micrnutrients that support energy utilization, the conclusion was: chocolate milk. Meaning, chocolate milk contained the optimal balance of macronutrients post-exercise to build muscle…yes, carbs and protein are key, but there’s more eloquence to observe than ratio alone.
Perhaps you like chocolate milk and the idea of a post-exercise prescription of chocolate milk is a welcome and pleasing suggestion. Unfortunately I do not, and I set about seeking an eloquent solution that aligned with my natural, clean nutrition preferences and would provide my body with what it needs to build muscle before, during and after an exercise session.
Remember, your body’s metabolism, age, and gender, along with the exercise/physical activity of type & duration, combined with your desired body composition and performance results - each of these factors should be considered individually to drive your optimal performance nutrition prescription.
To begin, let’s review the 2 key macros as they are the foundation to sports nutrition, carbohydrates and protein.
Carbohydrates: This chart shows the specifics of cho dosing vs. exercise type and duration.
The full resource pdf is available here - a general approach to nutrition in the setting of exercise. To dial into specifics;
Protein: Your body will best absorb and utilize protein if distributed throughout the day. How much should we aim for?
Average adult, sedentary —> mildly active should aim for 0.8-1.0 g/kg/d protein
Average adult, moderately active —> high performance, should aim for 1.2-2.0 g/kg/d protein
Remember to include a high protein snack (e.g. 20-40 g depending on your weight and body composition goals) within 2 hours after a workout to mimimize muscle damage, delayed onset muscle fatigue, and optimize muscle tone and strength
Case: let’s put this information together as a nutrition story-problem
44 year old female, typically exercising in the setting of a 45-60 minute strength and conditioning class 3-4 x week, with the goal to strengthen muscles, but not necessarily to build muscle volume for a specific event.
Given the exercise/workout duration and goals; carbohydrates before, during and after is irrevelant. Overall meal composition throughout the day, and protein intake are the key components to a nutrition prescription for this client.
Nutrition prescription:
Pre-workout: a balanced meal, e.g. unprocessed or less processed foods, containing protein/dairy + whole grains + fruit/vegetable about 2-3 hours prior
During and post-workout: a refreshing, delicious sugar-free electrolyte beverage, ideally with 20 g protein consumed either immediately following the exercise and completed within 2 hours.
Total daily protein: approximately 1.5 g/kg/d
Lately I apply the science of that exact nutrition prescription (for myself, the 44 year old moderately active female case) with this delicious, better-than-a-packaged-product, recipe below:
1 quart Water, cold and clean
20 grams Collagen* protein: choose a brand that is NSF approved, the brand Thorne has an excellent product I currently prefer called Collagen Fit that has a good blend of type I and II peptides along with other micronutrients for optimization of protein utilization
1 tsp Matcha: evidence is mixed, although research does support reduced fatigue and faster recovery, green tea may also improve fat metabolism - choose an organic matcha or green tea extract and be confident you will be getting a little bump from the caffeine and a good dose of antioxidants which is always pro-longevity
5g Creatine: evidence is not conclusive, although research does preliminarily support improved muscle performance, physical endurance, exercise capacity, power output, and increased work capacity of muscle, lean body mass and injury prevention, look for NSF approved, currently Thorne is my preferred brand for this product
2 droppers Chlorophyll: evidence is not conclusive, although research does preliminarily support improved liver detoxification and thus increasing energy, blood oxygenation and in theory conversion of lipids to fats
Electrolytes: you may not require if you’re not sweating excessively, although depending on your overall intake these may or may not be useful, look for a brand that is sugar free
Splash of fresh Lemon or Lime juice: the vitamin C supports collagen synthesis in the body, and flavor gives a refreshing taste
*I choose Collagen because I prefer a clear protein liquid, Whey is great for muscle building and there are vegetarian options as well. Other bioactive micronutrients such as Branch Chain Amino Acids, Magnesium, L-Carnitine, HMB, Omega 3s, Curcumin or CoQ10 etc. could also be useful. Herbs including Hibiscus, Ashwaganda, Coryceps and Rhodiola may be a good fit for optimizing your performance, as well as a good probiotic. Reach out if you’d like a personalized sports nutrition prescription, this RD would love to support you in rising vibes and healthspan elevation.
