Author: Gabriela Rosa (Nutritionist)
Nutritional needs vary according to our biotype, daily activities, goals, and energy expenditure. The more we exercise, in intensity and duration, the greater our energy expenditure, caused by the high physiological demand of exercise, and consequently, the greater our hunger, as a way to compensate for the calories we expend.
According to the article by Hull and colleagues, 2017 published in the Journal of the International Society of Sports Nutrition, despite the growth of scientific knowledge around proper nutrition, many sportsperson and athletes are still not meeting the recommended intake. If educated, high-performance athletes are struggling to meet the nutritional goal, who will say sportsperson, amateur of physical activity?
But then what should we eat when we exercise?
Increasing your carbohydrate intake is the first step, without fear, as the nutritionist prescribes. The recommendations are between 4-7g/kg/day of carbohydrates for athletes or 60% of energy intake, and you can choose sources of complex carbohydrates: flaked oats, sweet potato, rice, bread or also simpler carbohydrates when the intake is close to training time: fruits and honey. For proteins, the ideal is 1.2-2.0g/kg/day, with variety between animal and plant sources if possible, to maintain a preotically high biological value intake.
What needs does our body have?
Pre: The pre-workout meal is indicated to avoid hypoglycemia during exercise, since the hepatic glycogen stores are depleted. In addition, other factors to restore muscle glycogen during the rest period are the maintenance of water homeostasis, avoid hunger, and undesirable symptoms such as dizziness and gastric discomfort (75% hydrate + 25% protein).
Post: After training, the consumption of carbohydrates in adequate amounts and at adequate times preserves muscle proteins and allows muscle protein synthesis after exercise (50% hydrate + 50% protein).
Good examples of snacks?
Pre: Banana + Oatmeal; Yogurt + Banana + Honey; Wholemeal Bread + Cheese;
Post: Smoothie: Milk + Banana; Crepioca: Tapioca + Egg;
How can Nolita help you with these meals?
Pre: Nolita Granola + Low Fat Yogurt + Fruit; Tapioca + Strawberries + Nolita Fiber;
Post: Nolita Pancake mix + Vegetable Drink; Oat + Low fat milk;
Target Audience: sportsperson, athletes, individuals with lean mass depletion.
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Photo:@Element5
Bibliography
Hull, M.V., Neddo, J., Jagim, A.R. et al. Availability of a sports dietitian may lead to improved performance and recovery of NCAA division I baseball athletes. J Int Soc Sports Nutr 14, 29 (2017). https://doi.org/10.1186/s12970-017-0187-6.Gustafson, C.R.; Rakhmatullaeva, N.; Beckford SE, Ammachathram A, Cristobal. Exercise and the Timing of Snack Choice: Healthy Snack Choice is Reduced in the Post-Exercise State. Nutrients. 2018, 10, 1941
