If you have heard of carbohydrate loading, this is a form a pre-fueling for sport and exercise. The purpose of carbohydrate loading is to grow glycogen stores in the muscle so they can be tapped into as an energy store for performance. Glycogen is created by the liver from glucose. When there is not enough glycogen for the body to use as energy once carbohydrate stores elsewhere is depleted, the body may begin breaking down muscle tissue as a source of energy. This may lead to unintended weight loss and decrease in muscle mass. Although carbohydrate loading is more beneficial for those who partake in endurance activities like long-distance running or competitive swimming, those who plan on participating in sport or exercise for longer than an hour also benefit from a pre-fueling plan; in addition to, individuals who plan on participating in sport or exercise for a short while.
Plan Your Food and Beverage Around The Type of Activity and Length of Activity All nutrition plans for sport and exercise need to consider the amount of fluid, carbohydrates, fat, protein, and electrolytes while also taking into consideration the timing of these nutrients for consumption.
The purpose of pre-fueling your exercise and sport activity with a light snack that includes carbohydrates, protein, fat, and electrolytes (ie. sodium, potassium, calcium) 1 - 3 hours before include...
Reduce muscle breakdown
Reduce muscle and joint inflammation and risk of injury
Prolonged source of energy during activity
Replenishing During Activity
Nutrition during activity is important, but is mostly dependent on what you are doing and how long you are doing that activity. If you plan on doing the activity for more than an hour, it is essential to replenish your body with carbohydrates and protein to prevent risk of muscle breakdown. If your activity is less than that, it is as simple as replenishing your electrolytes with a light snack, sports drink, or electrolyte water so your muscles do not cramp up and fatigue.
Nutrition for Recovery
Whatever your wellness goals are, it is essential to rebuild your glycogen stores for energy while preserving muscle mass. Recovering with nutrition will also ensure you can keep on going the next time you exercise or play sport without increasing your risk for inflammation and injury which may impact your performance.