Nutrition

The demands of training and the requirements of our sport means that we need to be more conscious of what we are eating, and perhaps more importantly, how much we are eating. Nutrition plays a key role in maximizing the training benefits and recovery of athletes at any level.
Woman cutting a pear in her kitchen

Exercise & Nutrition

Exercise intensity and duration are dependent on the levels of glucose your body has readily available. The intensity and duration also influence muscle glycogen use; the higher the intensity and the longer the session the faster glycogen and glucose are depleted.

A good nutritional plan for any athlete should include amounts of carbohydrates and protein. Carbs during the day’s prior to exercise has shown to maintain muscle glycogen and improve performance. Carbohydrate and protein combination was found to be the most beneficial for those with limited recovery time or those on a ketogenic diet.

Important Thing to Keep in Mind for Your Exercise Nutrition Plan

  1. Stay hydrated- Dehydration while working out will inhibit success and gains.
  2. An effective plan can have serious benefits including improved cardiovascular health, increased strength, improvements in blood pressure, and improved overall body composition.
  3. The best pre and post nutrition plans work when they boost energy for exercise and in your life overall, as well as results.
  4. Nutritional needs vary by individual and by workout plan. There are pre and post workout plans that cater to the “average” individual or athlete to achieve general gains and improvements.
    Anti-inflammatory diet
  5. Pre-Workout Meal Plan: Three to four hours before a HIIT workout, plan on moderate-to-high carbohydrate intake, and a moderately high intake of protein. Examples would be dried fruit, trail mix, and nuts, a Greek-yogurt smoothie with fruit in it, cottage cheese with trail mix or nuts, peanut butter with banana, or whole-wheat/grain toast with peanut butter.
  6. Post-workout Meal Plan: Within an hour of your HIIT workout, consume a snack that is high in carbohydrates.  Your post-workout meal plan is not dissimilar to your pre-workout meal plan. Make sure your intake is moderate to high in carbohydrates and moderate to high in protein. Avocados or guacamole with pita, pita and hummus, whole grain toast with peanut butter and banana, fruit, cheese, and crackers, or cereal that is high in carbohydrates with fruit and soy milk.

Is There a Magic Bullet to Protein Consumption?

Evan Stevens In the last three parts we discovered that a lot of what we thought about protein supplementation isn’t quite as important as was once believed. Casein, soy, and whey are all adequate; whey is best immediately post exercise, but soy and casein can be just as good so long as there is the

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Does Protein Impact Trained Athletes Differently?

Evan Stevens Previously at Forever Fit Science we looked at how science changes and why we often need to re-evaluate our previously held beliefs and knowledge base. Timing, once thought to be integral to muscle protein synthesis (MPS) and needing to be taken within the 3 hour post exercise window, is now almost irrelevant as

Which type of Protein Provides the Best Workout Recovery?

Evan Stevens In our previous article, The Ever Changing Science of Protein, discussed how science is ever changing and how new evidence or looking at entire bodies of evidence can change our perceptions of what we thought to be true. We discussed the importance of (or lack thereof) timing of ingestion and why as long

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The Ever Changing Science of Protein

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milk recovery drink

Why Milk is an Effective Recovery Drink for Female Athletes

Mojtaba Kaviani, Ph.D., CEP Cow milk contains protein, casein, carbohydrates, fat, vitamins and minerals, which are useful components of a recovery drink after exercise. Lactose, casein protein, and milk electrolytes are effective in glycogen synthesis, muscle protein synthesis, and replacement of body fluids post-workout. Previous studies have shown that the consumption of 500 ml of

Anti-inflammatory diet

Anti-Inflammatory Foods in Your Diet (and What to Avoid)

Moji Kaviani, Ph.D., CEP Inflammation is part of the body’s natural defense system. Western medicine often uses NSAID drugs to help control inflammation. These have been shown to increase risk for GI issues such as stomach ulcers. An anti-inflammatory diet is any diet that can help to prevent or decrease levels of inflammation. Mono-unsaturated fats

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The Next Best Supplement For Exercise Performance

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DHA Supplementation

DHA Supplementation Reduces Inflammation After Exercise

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Citrus Flavonoid Supplementation May Improve Exercise Performance

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Impact Of Omega-3s Paired With Eccentric Exercise

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Main Food Groups: Candy Canes, Cookies, Chocolate and Eggnog

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