Sports Nutrition Tips For Training: Your Questions Answered
We recently hosted a sports nutrition workshop and received some great questions! For those who couldn’t attend (or if you just want a recap), we’ve compiled the highlights below.
What are you opinions on store-bought protein bars?
Store-bought protein bars can be convenient, but it’s important to choose wisely. Here are some tips to follow when searching for the right bar:
Low in Saturated Fats: Aim for less than 3g of saturated fat per 100g.
Minimal Artificial Sweetness: Keep it natural where possible!
High in Fibre: Look for at least 3g or more of fibre per serving for better digestion and sustained energy.
Protein Content: A good bar should have 7g or more per serve.
Watch the calories: Sine bars can pack in more calories than you need, so be mindful of how they fit into your daily energy intake.
There's a lot of variety out there, so next time you grab a bar, check the label and see how it stacks up! Here are some of our favourite options:
I can’t stomach food so early, any tips?
We totally get it! Eating before an early workout can feel challenging, but there are ways to make it easier. Here’s what you can try:
Consider Your Training: High-intensity or prolonged exercise? You’ll definitely benefit from fuelling up beforehand.
Start Small: Begin by building up your gut tolerance. Start with small portions, like 1/2 cup of fruit juice or half a slice of toast with jam.
Gradually Increase Carbs: Over time, aim for 15-30g of carbohydrates pre-exercise to keep your energy levels up. Adding a bit of caffeine can even boost your performance.
How much fluid do I need?
Hydration is key to keeping your body performing at its best. Here’s how much water you need:
General rule: 30-35ml of water per kg of body weight. For example a 60kg person would need about 1800-200ml per day.
Post-exercise: Don’t forget to factor in additional fluid loses from sweating. You’ll need to replenish post-training based on how much you’ve lost.
The amount you need can also vary depending on the intensity of your exercise. Make sure to hydrate well before, during and, after your workout! You can use sports drinks/supplements like Powerade and Voost Hydrate to aid with hydration and electrolyte losses.
What are the ideal macronutrients for endurance runners?
For endurance athletes, proper fueling and recovery are essential. Here’s a quick breakdown of how many carbs you should aim for based on your activity level:
Low-Intensity or Skill-Based Activities: 3-5g of carbs per kg per day.
Moderate Exercise (1 hour/day): 5-7g/kg/day.
Endurance Programs (1-3 hours of moderate to high-intensity): 6-10g/kg/day.
Extreme Commitment (4-5 hours of high-intensity): 8-12g/kg/day.
In addition to carbs, make sure you're getting enough protein and fat to support overall recovery and muscle maintenance.
Best Supplements for Athletic Performance?
We’re often asked about supplements, and here are our top recommendations:
Creatine Monohydrate: Boosts energy production during exercise, helping you train harder.
Caffeine: Enhances focus, reduces perceived effort, and boosts both aerobic and anaerobic performance. Plus, it helps with fat oxidation!
Beta-Alanine: Helps buffer lactic acid, reducing fatigue and improving endurance during high-intensity exercise.
Always consult a professional before adding any supplements to your routine, especially if you have any health conditions.
How Much Protein Do I Need to Build Muscle?
To build muscle, you’ll need anywhere between 1.6 to 2.2 grams of protein per kilogram of body weight per day. If you’re experienced and looking to gain muscle, being in a calorie surplus can help. Depending on your goals, you can increase calories gradually or more rapidly—it’s up to you!
Pair your protein intake with resistance training for the best results. And remember, consistency is key!
Can I Lose Fat While Maintaining Muscle?
Absolutely, you can! Here’s how:
Moderate Calorie Deficit: Aim for 250-500 fewer calories per day.
Increase Protein Intake: 1.5-2.2 grams of protein per kg of lean body mass is ideal for retaining muscle.
Strength Training: Incorporate 3-4 strength sessions per week to maintain muscle mass while shedding fat.
Carbohydrates Around Training: Keep carbs in your diet, especially around training times to fuel your workouts and recovery.
A balanced approach is the best way to reach your goals without sacrificing muscle.
We hope this answers your burning questions about sports nutrition! Whether you’re training for a marathon, trying to build muscle, or just looking to improve your performance, these tips can help fuel your success. Keep fueling your body right, and don’t forget to enjoy the process!