The basics of sports nutrition for optimal performance

For triathletes, cyclists, or beginner runners, it can sometimes be surprising to see how useful it is to equip yourself with a well-stocked range of “nutrition tools.” Well, worry no more. We’re going to introduce you to the recommended ingredients for optimal energy levels and maximum performance during your training sessions and competitions.

1) Build up a good carbohydrate reserve

Simply put, carbohydrates are sugars and starches that fuel our bodies in the same way gasoline fuels a race car. Each gram of carbohydrate contains approximately 4 calories of fuel. Just as a race car stores fuel in a tank, the human body stores carbohydrates as glycogen in our muscles and liver. These glycogen stores are used to stabilize blood sugar and enable optimal muscle function. Runners who balance their meals with 45 to 65% carbohydrates while meeting their daily energy needs can expect to store approximately 2 grams (8 calories) of glycogen per kilogram of muscle and approximately 100 to 125 grams (400–500 calories) in the liver. This amount of glycogen provides the energy needed to keep the body going for about 2 hours at moderate intensity, making it necessary to add carbohydrates during long efforts to avoid exhaustion and muscle fatigue. This is where sports nutrition in terms of carbohydrate intake becomes useful. It can help maintain glycogen stores and prevent energy crashes.

How many carbohydrates do we need?

Race week:

If you are preparing for a race lasting more than 3 hours, increase your carbohydrate stores before the event by incorporating 4 to 5 grams of easy-to-digest natural carbohydrates (low in fiber) per kilogram of body mass each day during the final 72 hours before race day. A one-day or 48-hour loading protocol may be effective for shorter races.

Examples of easy-to-digest carbohydrates include pretzels, plain slices of bread, bananas, white pasta, white rice, potatoes, rice-based cereals, sports drinks, and energy bars.

Race day:

Aim for 100–150 grams of easy-to-digest carbohydrates (low in fiber) during the 2–3 hours before the race starts. Allow 1 hour of digestion for every 200–300 calories consumed. An ideal pre-race snack to eat 2 to 3 hours before the start might be a slice of bread with a little peanut butter and honey, along with a few sips of a sports drink.

During the race:

Aim to consume carbohydrates (in grams) equivalent to ¼ to 1/3 of your body weight. Fuel yourself during every hour of training or racing lasting more than 45 to 90 minutes.

For example, an 80 kg runner should aim for approximately 45 to 60 grams of carbohydrates per hour of training or racing. To maximize carbohydrate absorption in the muscles and extend endurance, choose products whose ingredient lists include different types of carbohydrates. Common carbohydrate sources used in sports foods include maltodextrin, glucose or dextrose, sucrose, and fructose. Common products used on race day include sports drinks, energy gels, and energy bars.

Post-race:

Aim for 50 to 100 grams of carbohydrates, preferably in liquid form, through recovery drinks, to promote rehydration and the replenishment of carbohydrate stores as soon as possible after completing a training session or race effort.

        
2) Consume protein

In scientific terms, proteins are large, complex molecules that account for 20% of our body weight in the form of muscle, bone, cartilage, skin, as well as other body tissues and fluids. During digestion, proteins are broken down into at least 100 individual chemical building blocks known as amino acids, which form a small pool in our liver and are used to create muscle, skin, hair, nails, eyes, hormones, enzymes, antibodies, and nerves. Some research has found that including small amounts of protein during prolonged activity can help improve performance by preserving muscle glycogen and facilitating fluid absorption. Protein can also help satisfy hunger that arises during longer efforts. Be careful not to consume too much protein, as large amounts slow gastric emptying and can cause nutrients to be released into the intestine too quickly, leading to stomach upset, muscle fatigue, and cramps.

How much protein do athletes need? 

During training, endurance athletes are estimated to require approximately 0.5 to 0.75 grams of protein per kilogram of lean body mass per day. For example, an 80 kg man with 10% body fat has a lean body mass of approximately 70 kg and therefore requires roughly 80–120 grams of protein per day.

On race day, include 10–20 grams of protein during the 2–3 hours before the race starts to help stabilize blood sugar levels. Common pre-race protein sources include peanut butter, nonfat milk or yogurt, eggs, and energy bars.

During the race, if your course lasts more than 4 hours, aim for up to 5 grams of protein per hour. Main sources include sports drinks, energy bars, as well as whole-food alternatives such as turkey and peanut butter sandwiches. (Very American, admittedly, but actually pretty good!)

Post-race, consuming 10–20 grams of protein immediately after the race is enough to initiate muscle repair and support post-exercise immune function. Main sources include milk and protein recovery drinks (whey protein).

3) About electrolytes

Replacing electrolytes becomes a key factor in endurance races lasting more than 1 hour, especially when training and racing in hot and humid conditions. The main electrolytes include sodium (generally combined with chloride), potassium, magnesium, and calcium. These electrolytes are involved in metabolic activities and are essential to the function of all cells, including muscle function. An electrolyte imbalance can produce symptoms similar to those of dehydration: nausea, vomiting, muscle weakness, muscle cramps, muscle twitching, general fatigue, labored breathing, “pins and needles,” and confusion.

How many electrolytes do athletes need?

Before the race, athletes who are prone to muscle cramps and fatigue, as well as those competing, may benefit from increasing their salt intake during the few days before race day. Many foods, such as pretzels, sports drinks, bread, and cereals, contain salt. Similarly, on the morning of the race, choosing saltier carbohydrate sources, such as salted bread, while sipping a sports drink rather than plain water may benefit the body. Additional salt intake is not recommended for athletes taking blood pressure medication.

During the race, aim for 200–500 mg of sodium per bottle of water consumed, along with smaller amounts of potassium, magnesium, and calcium. Note that too much sodium can cause bloating. Be sure to consider all your sources, including sports drinks, energy gels, energy bars (20–210 mg per 3 pieces), salt packets (~200 mg per packet), and electrolyte capsules (~100–200 mg per capsule).

Post-race, consuming a sports drink rather than plain water after the race will facilitate optimal rehydration of the muscles, including the replacement of lost electrolytes.

4) Drink enough!
Because water supports all metabolic activity, helps lubricate our muscles and joints, and also maintains our core body temperature, failing to consume enough fluids over a long period can have a dramatic negative impact on health and performance. Therefore, determining your sweat rate and fluid needs accordingly is extremely important for athletes. Weigh yourself before and after training and drink fluids so that no more than 2% of your body weight is lost during training and racing.

How many liters should you drink?

On a daily basis, a 70 kg man requires approximately 3 L of fluid per day.

Before the race, it is not unusual to lose 1–2% of your body weight in water overnight. Unfortunately, this level of dehydration can have significant negative consequences for performance. Be sure to sip water during the 1 to 2 hours before the race starts.

During the race, aim for ½ to 1 liter per hour. It is important to note that overhydration, also known as hyponatremia, can be just as dangerous as dehydration and is generally caused by consuming fluids, particularly water, beyond what the body can absorb. The main symptoms of overhydration include clear urine, headaches, nausea, vomiting, and confusion. To monitor hydration status, weigh yourself before and after training. The goal is to remain within 2% of your pre-training weight.

Post-race, if you have lost more than 2% of your pre-training weight during a training session or race, sip fluids until your urine is clear. It is estimated that approximately 1.5 L of fluid is needed to replace 1 kg of body weight.

5) Additional useful ingredient: caffeine

Recommended caffeine dose:

Aim for 100 to 300 mg of caffeine (for example, 1 to 3 cups of coffee) during the 2–3 hours before the race starts, followed by additional doses of 25 to 50 mg of caffeine every hour during the race. Avoid consuming more than 500 mg of caffeine on race day. For best results, consider eliminating caffeine from your diet by gradually reducing your doses. 

Article inspired by Infinit Custom Nutrition Blends