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Copyright © 2005 Peak Performance. All Rights Reserved.
During Workout Nutrition Guidelines
Think fluids during your workout. Be careful to ensure you maintain a goodsodium balance, especially when the weather is hot and you sweat more while working out.
Objective #1: Sip on fluids throughout exercise
Sip on fluids throughout (you can handle at least 4-6 cups/hour if needed)
Use a sport drink when you need a boost of energy and need to maintain sodium balance (exercise > 60-90 minutes)
Water and sport gels are NOT sufficient to maintain sodium balance
Drink more if you sweat heavily
Drink more if you are in hot/humid conditions
Objective #2: Make sure you are power fueled throughout exercise
If the training is vigorous or you are competing for longer than 60-90 minutes, you should take in some carbohydrate with your fluids e.g. sport drink. This is proven to improve your endurance performance and power -many events are won or lost in the last ten minutes and it is those athletes with the staying power that keep the pace high. That staying power is highly influenced by your nutrition throughout the game.
Recommended grams of Carbohydrate 30-60 grams per hour throughout exercise
To prevent a drop in your blood sugar as well as to delay the onset of fatigue in your longer training sessions (or competitions), you should take in 30-60 grams of carbohydrate per hour. While you are in the base part of your training program doing low to moderate intensity training sessions, you will likely be fine with the 30 grams of carbohydrate/hour. Once you start to pick up the pace and increase the intensity of your training sessions (or when you are at race pace in competition), you will be burning much more carbohydrate so you would want to take in up to 60 grams carbohydrate/hour. This amount of carbohydrate can be in your fluids (sport drinks), gels and foods that you use throughout these workouts.
Make Your Own Sport Drink:
¼ cup fruit juice
¼ tsp salt
4 tbsp sugar
3 ¾ cups water
This gives carbohydrate & electrolyte composition similar to many sport drinks at a fraction of the cost.
Here are some combinations of sportbars, gels, drinks and solid foods to meet your carbohydrate requirements during exercise.
- PowerGel x 1 and water 28 g
- Gatorade and 500 ml 32 g
- Nature Valley Granola Bar x 2 ( 30 g) plus Gatorade and 500 ml (32 g) for a total of 62g
GEL Tip:
For a gel to work properly you MUST drink at least 1 cup (250 mL) of water or a sports drink along with it. This dilutes the gel so that your gut can absorb the carbohydrate quickly. Without sufficient fluid (water is best) the absorption will be slowed down and you will NOT get the fast energy that you need.
Carbohydrate Content of Some Common During Workout Foods
Food
|
Amount |
CHO (grams) |
Most fruit juices |
1 cup (250 mL) |
30 |
Regular soft drinks |
1 cup (250 mL) |
26 |
Gatorade |
1 cup (250 mL) |
14 |
GatorPro |
1 cup (250 mL) |
58 |
AllSport, PowerAde |
1 cup (250 mL) |
19 |
Clif Bar |
1 bar (68 g) |
40 |
PowerBar |
1 bar (63 g) |
41 |
HammerBar |
1 bar (55 g) |
33 |
Luna Bar |
1 bar (48 g) |
29 |
Powergel |
1 gelpack (41g) |
28 |
Raisins/dried fruits |
½ cup |
59 |
Banana |
1 large |
27 |
Date square (medium) |
60 g |
30 |
Granola Bar |
1 |
15 |
Fig Newton cookie |
1 |
12 |
Oatmeal raisin cookie |
1 (2inch) |
9 |
Bran muffin |
1 large |
50 |
Low fat granola cereal |
1 cup |
85 |
Bagel, medium |
(110 g bagel) |
65 |
How to get 30-60 grams of Carbohydrate per hour:
Use the table above to develop some strategies for during workout feeding/drinking to ensure that you stay power fueled.
Copyright © 2005 Peak Performance. All Rights Reserved.
