The 4 keys to mastering what to eat for your training
Trying to pinpoint what to eat for your training as an athlete can feel like an impossible task at times especially if you have multiple types of training session across the week or even within a day. However, you’re not alone with this, 99% of athletes out there go through this at some point or continue to struggle through.
This is why I put together this post to shed a little light on the whole aera of fuelling training and how to adapt it according to the level of intensity each training session is planned to be and what we are really trying to do when fuelling our training sessions.
So let’s jump straight in.
Pre-High intensity training
Getting your pre training nutrition right basically prevents you from wasting your time busting your ass off in a hard session.
What does a high intensity session look like?
Short duration, working at 85-100% Vo2max/HR max, in zones 4&5, with periods of relative rest.
What’s the aim of the session?
Typical speaking high intensity training session are used to mimic race day intensity, increase metabolic capacity & Vo2 max. Increasing your ability to work at a higher % of your Vo2 max for longer. Sticking with our Carb periodization model these sessions will be trained high (high carb availability) allowing you to work at the desired intensity.
What adaptations are we looking for from this?
The main is to maximise your carbohydrate oxidation (breaking down and utilizing carbs for energy) while also training your gut to consuming higher amounts of carbs on race day. Also if you are under fuelled or have depleted glycogen stores your training intensity will suffer. Meaning you won’t achieve those desired performance gains were after.
So what should I eat
Ideally you’re looking to get in some form of complex/simple carbohydrate in solid form (flapjack, cereal bar) or if your tight for time liquid form (carb sports drink or gels). Were aiming here to top up glycogen stores and elevate blood sugar levels, priming the body for hard work.
When to eat it
If your going for solid food aim to have it finished at least 60min before you session starts, to allow it to digest to prevent GI issues. If you’re going for a liquid/gel form you can have it as close to 30min before the start of your session as this will be digested much faster. Ideally pick a source you will be using on race day.
Pre low intensity training
We’re going low carb for these types of session but keep in mind were fuelling the work required.
What does a low intensity session look like?
Long duration steady state, 60min+, working between 45-70% Vo2max/HR max, in zones 1&2, with no rest.
What’s the aim of the session?
Typical speaking training at lower intensity will be during your base and build phases of your training, with the aim to increase your metabolic capacity, oxygen economy & Vo2 max, “going slow to go fast”. The aim here is to use training low principles form the carb periodization model. With the aim of you doing these sessions in a glycogen depleted state.
What adaptations are we looking for from this?
What we are doing here is increasing your fat oxidation (ability to use fat as a fuel source when exercising) mobilising free fatty acid and amino acids to be converted into glucose for the working muscles, improving your fat max (the threshold at which you switch from fat as a primary fuel to carbohydrate), doing this allows you to preserve those precious glycogen stores, preventing you from emptying the tank too early into a race.
So, what should I eat
Ideally, you’re looking to get in some form of fat/protein in solid form (nuts, protein bar, quark ect) or even liquid form (yogurt, protein drinks ect). We’re aiming here to increase free fatty acids/amino acids in the blood to be converted into fuel for the working muscle cells.
When to eat it
If your going for solid food aim to have it finished at least 60/90min before you session starts, to allow it to digest to prevent GI issues, fats/protein take longer to break down that carbs. Same even if your going for liquid forms. Test this out for yourself as you may need longer between eating and training.
Fuelling Post High intensity training
Likewise getting your pre training nutrition nailed so too much you nail your post training nutrition as this sets you up for optimal recovery making sure you reap the most out of each and every training session.
What’s our main aim here?
- Recovering high - means replacing the glycogen stores that we have tapped into or depleted during the training session. The aim here is to recover as quick as possible. Typically during your peak and taper training phases.
- Recovering low - means you are opting for no/very little carbs post training with the aim to keep your glycogen stores depleted for your next training session or low for your nights sleep. With the main aim to improve your fat oxidation improving your fat max. This will be done during your training low phase when in base and build training phases.
So what to actually eat after?
- Recover high option - its best that you go for a fast-absorbing carbohydrate in either liquid or solid form alongside a protein source aiming for 20-30 grams protein. Personal I would recommend splitting your carb target into a 50/50 ratio of liquids to solids, for example milk with a banana.
- If you are going for the recovery low option, then your main fuel source post training will be protein and fat, aiming for 20-30 grams of protein. Again, depending on your preference go for either liquid or solid forms or mix of both. For example, protein shake, protein bar, quark, Greek yogurt.
When to have it
Ideally the best time to have your post training snack is as soon as you can, ideally within 30min after you have finished exercising. This to start the recovery clock as early as possible, if training late this allows more time for digestion aiding sleep.
Fuelling Post low intensity training
Typical athletes tend to forget fuelling after lower intensity sessions as they generally think there is no need, but there is and there’s serval reasons why.
What’s our main aims here?
There are two main aeras we need to tick with our post lower intensity training nutrition.
- Optimizing recovery, we need to consume adequate amounts of protein to repair broken down skeletal muscle, meet our energy needs for that day to prevent burnout and rehydrate to maintain our electrolyte balance.
- We also need to consider our immune system as post training there is an increased risk of infection. Absolutely this is something we want to avoid as getting infected means missing out on training/competing and its something we can do.
So what to actually eat after?
From a recovery perspective you need to get in a protein source ideally a liquid to help restore your hydration status, for example protein shake, milk, Greek yogurt, quark.
From an immunity perspective there are two aids that I recommend & use
- Zinc Lozenges - This helps your innate immune system to 'catch' the microbes in your oral cavities by coating it with zinc. Allowing your body to catch and kill them before they make their way into your body.
- Tart cherry juice – a high strength antioxidant that reduce oxidative stress post training adding your immune system helping to prevent infection.
Both support immune system functioning post training.
When to have it
Ideally the best time to have your post training snack is as soon as you can, ideally within 30min after you have finished exercising. This to start the recovery clock as early as possible, if training late this allows more time for digestion aiding sleep. Same with the two supplements have them immediately after.
I would just like to thank you for checking us out and having a look at our blog. And please do remember that I’m here to help you in any way I can so don’t be shy and get in touch with any of your questions, Id be more than happy to help you.
Don’t forget to download our E-book on Carbohydrate periodisation, where I will take you through the key concepts of how to match your carb intake to your training intensity.
Here are the main areas that I cover in this eBook that can help you take control and push your performance to the next level.
- How to fuel training sessions based on intensity (high/low)
- 6 key ways to pull off training low
- 3 ways to optimise training high
- The 3 most important variables to take into account
References
Burke, L., Hawley, J., Jeukendrup, A., Morton, J., Stellingwerff, T. and Maughan, R., 2018. Toward a Common Understanding of Diet–Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport. International Journal of Sport Nutrition and Exercise Metabolism, 28(5), pp.451-463.
Hammond, K., Fell, M., Hearris, M. and Morton, J., 2019. Carbohydrate Metabolism During Exercise. Muscle and Exercise Physiology, pp.251-270.
Impey, S., Hammond, K., Shepherd, S., Sharples, A., Stewart, C., Limb, M., Smith, K., Philp, A., Jeromson, S., Hamilton, D., Close, G. and Morton, J., 2016. Fuel for the work required: a practical approach to amalgamating train-low paradigms for endurance athletes. Physiological Reports, 4(10), p.e12803.
Impey, S., Hearris, M., Hammond, K., Bartlett, J., Louis, J., Close, G. and Morton, J., 2018. Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis. Sports Medicine, 48(5), pp.1031-1048.
Mata, F., Valenzuela, P., Gimenez, J., Tur, C., Ferreria, D., Domínguez, R., Sanchez-Oliver, A. and Martínez Sanz, J., 2019. Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients, 11(5), p.1084.
Campbell, J. and Turner, J., 2018. There is limited existing evidence to support the common assumption that strenuous endurance exercise bouts impair immune competency. Expert Review of Clinical Immunology, 15(2), pp.105-109.
Dimitriou, L., Hill, J., Jehnali, A., Dunbar, J., Brouner, J., McHugh, M. and Howatson, G., 2015. Influence of a montmorency cherry juice blend on indices of exercise-induced stress and upper respiratory tract symptoms following marathon running—a pilot investigation. Journal of the International Society of Sports Nutrition, 12(1).
Walsh, N., 2018. Recommendations to maintain immune health in athletes. European Journal of Sport Science, 18(6), pp.820-831.
