MS, RDN, CSSD, CDCES
Licensed dietitian
specializing in sports nutrition
and eating disorders
Brendan Martin discusses important tips to prevent injuries at the start of marathon training.
My favorite meals for athletes! Refuel your energy with this list of delicious meals.
Sample meal ideas
Breakfast
Whole grain or sourdough toast topped with:
Cottage or ricotta cheese and sliced tomato
Mashed avocado, olive oil, salt, crushed pepper
Mashed avocado, strawberries, coconut flakes, maple syrup
Nut butter and fruit (banana and peanut butter)
Whole grain waffles with syrup and sliced fruit
Granola with milk and fruit
Greek yogurt and fruit, topped with granola
Smoothie made with ice, milk, spinach, banana, fruit, and chia seeds
Breakfast burrito – sauteed veggies, scrambled eggs, cheese
Oatmeal topped with nut butter and fruit
Overnight oats topped with fruit and cinnamon
Lunch
Quesadilla with red peppers, rice, beans and cheese
Sandwich on sliced bread, pita or wrap with protein such as hummus, sliced turkey or chicken with lettuce/tomato and fruit
Rice bowl with chicken and vegetables
Pasta salad with tomato, basil and mozzarella
Baked potato, grilled chicken, steamed broccoli
Salad with protein (chicken/tofu) and starch (beans, quinoa or sweet potato), avocado and dressing
Pasta salad with vegetables and grilled chicken
Vegetable or chicken burrito with rice, beans, and spinach
Quinoa salad with vegetables, slivered almonds and beans
Sushi rolls and a salad
Homemade pizza on pita or toast with sauce and mozzarella cheese
Three bean salad made with string beans, white beans and garbanzo beans
Grilled vegetable sandwich with pesto and mozzarella
Dinner
Burrito made with rice, beans, sauteed spinach, guacamole, and salsa
Pasta with mixed vegetables and turkey meatballs
Grilled chicken or salmon with quinoa and roasted vegetables
Teriyaki rice bowl with sauteed veggies and chicken, tofu or salmon
Soups – split pea, minestrone, lentil, chicken noodle
Stuffed potato with broccoli, cheese and plain yogurt
Vegetable or chicken curry over rice
Grilled fish with baked potatoes and steamed broccoli and asparagus
Homemade vegetable pizza (made with pita)
Homemade burger (turkey, lean beef, chicken) on a whole grain roll, and served with a salad
Baked tofu, soba noodles and vegetables
Chicken or shrimp kabobs with vegetables over rice
Snack ideas
Cheese and crackers
Greek yogurt with fruit
Toast with peanut butter
Vegetables and hummus
Avocado toast
Fruit smoothie
Raisin toast with ricotta
Cottage cheese with blueberries
Sliced turkey and fruit
Small handful nuts and a piece of fruit
Dessert
Yogurt parfait, fruit, honey
Chocolate chia pudding
Dark chocolate
Yogurt with chocolate chips
Mixed berries (strawberries, blueberries, rasperries)
Athletes often lose a significant amount of sweat when working out, especially in the summer months. Because sweat contains electrolytes, it’s essential to replace them to maintain proper hydration and muscle function. This ensures you perform at your best and recover eectively.
What Are Electrolytes?
Electrolytes are essential minerals responsible for regulating bodily fluids, enabling muscle contractions, and assisting nerve function. They attract water and distribute it to areas in the body where it is required most. Furthermore, electrolytes play a crucial role in transmitting electrical signals that govern muscle movements, ensuring coordinated actions and proper heart function. Key electrolytes include:
How Are Electrolytes Lost?
Sweat consists of water and electrolytes, including sodium, potassium, magnesium, and calcium. When you exercise, get hot, or feel stressed, your body sweats to cool down, losing electrolytes in the process. Sodium and chloride are lost the most, which is why sweat tastes salty, but smaller amounts of potassium, magnesium, and calcium are also lost.
How Do I Know When To Replace Electrolytes?
The amount of electrolytes you lose depends on factors like exercise intensity and duration, the weather, and your individual sweat rate. Here are some signs that you might need to replace electrolytes:
● You’re a salty or heavy sweater
● You experience frequent cramping during and after exercise
● You have a low-salt diet
How Much Electrolytes Do I Really Need?
The amount of sodium loss from sweat varies from person to person. For exercises lasting more than an hour, it’s important to replace electrolytes. For shorter activities, replenishment isn’t usually necessary unless temperatures are very high and you’ve sweated excessively. A good starting point is to consume 300-500 mg of electrolytes for every hour of exercise.
On warm days, sip an electrolyte drink or consume a salty breakfast to prepare.
Gatorade makes a sweat patch that measures sweat loss to help you understand your electrolyte needs. You wear the patch while working out, and then after you’ve finished you can scan the patch within the Gatorade Gx app to find out what was lost and what needs to be replenished.
Can you over-do electrolytes?
The amount of sodium loss from sweat varies from person to person. For exercises lasting more than an hour, it’s important to replace electrolytes. For shorter activities, replenishment isn’t usually necessary unless temperatures are very high and you’ve sweated excessively. A good starting point is to consume 300-500 mg of electrolytes for every hour of exercise.
Some signs and symptoms of too much electrolytes:
● Elevated heart rate
● Headache
● Breathing difficulties
● Nausea and vomiting
What Are the Best Ways to Get Electrolytes?
Here are some great options for replenishing electrolytes:
● Skratch Labs Hydration Sports Mix: Contains a substantial amount of electrolytes and 20 grams of carbohydrates for recovery.
● Gatorade Endurance Formula: Replenishes electrolytes and carbohydrate stores.
● Homemade: Add 1⁄4 teaspoon of salt to Gatorade for a fast and inexpensive way to replenish electrolytes.
● Nuun and LMNT: Reliable sources of electrolytes, but pair them with a carbohydrate-rich food or drink after a run as they contain only 2g of carbohydrates per serving.
● SaltStick Electrolyte pills & GU Electrolyte Capsules: Convenient option for replenishing sodium.
Typical Fueling Guideline for Endurance Races
● Sip water or an electrolyte beverage throughout the day.
● About an hour before the race, sip 10-20 oz of fluids.
● During an endurance event, consume 300 mg of electrolytes per hour and 4 – 7 oz fluid every 20 minutes. You might need more or less depending on the weather, exercise intensity, and body mass.
● After you’ve raced, replenish lost fluids by drinking 16-33 oz until your urine is pale yellow.
References
Armstrong LE. Rehydration during Endurance Exercise: Challenges, Research, Options, Methods. Nutrients. 2021;13(3):887. Published 2021 Mar 9. doi:10.3390/nu13030887
Sports and hydration for athletes: Q&A with a Dietitian. Johns Hopkins Medicine. October 30, 2023. Accessed June 5, 2024. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-fo r-athletes.
Orrù S, Imperlini E, Nigro E, et al. Role of Functional Beverages on Sport Performance and Recovery. Nutrients. 2018;10(10):1470. Published 2018 Oct 10. doi:10.3390/nu10101470
SEO J. The science of hydration: How electrolyte drinks enhance athletic performance and endurance. eLoad Sport Nutrition. February 21, 2024. Accessed June 5, 2024. https://eloadsportnutrition.com/the-science-of-hydration-how-electrolyte-drinks-enhance-athletic-performance -and-endurance/.
Shirres SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-S46. doi:10.1080/02640414.2011.614269
About the authors: Amy Stephens, RD CSSD is a sports dietitian that works with NYU XC team and Empire Elite professional running team.
Liam Dee is a local elite distance runner and running coach with NY Run Academy. Liam is based in Brooklyn, New York.
The Importance of Supplements
The use of supplements within the world of sports and fitness is relatively widespread, being a means of addressing the various metabolic and dietary requirements of individual athletes.
Supplementation of nutrients is not seen as a replacement or alternative to a complete and balanced diet. Further, the degree to which a supplement is effective is varying given the range of products available in today’s market. However, if an athlete is following a well-rounded diet, comprehensive studies have shown some supplements to stimulate modest improvements in sports performance, muscle strength and injury prevention.
It’s important to note that not all products marketed as supplements are safe and effective; some can be ineffective at best and harmful at worst. Athletes are tempted to use any product that can give them an edge, so it is incredibly important to consult a professional and conduct appropriate research.
We’ve included the supplements that are most commonly used by the NY Run Academy staff. With the exception of creatine, the staff regularly uses the supplements listed below.
Food first
Supplements are intended to supplement a healthy diet, not take the place of nutrients from food. Obtaining nutrients from food can offer other health benefits such as fiber, micronutrients and other phytochemicals, and helps regulate satiety. Supplements, unlike food, are absorbed directly into the bloodstream and bypass the gut. The gut is our natural defense that helps to excrete toxins. If this step is missed, concentrated amounts of the supplement are delivered directly to the bloodstream and broken down by the liver. The liver has a significant role breaking down other foods and medications and supplements can interfere with these other important processes.
Supplement safety
Unlike prescription medications, supplements are not regulated by a governing body. Third party testing ensures supplements contain what is listed on the label and do not contain harmful ingredients. However, they do NOT test the efficacy of the supplement. Look for these seals that indicate third party testing – NSF or USP.
This is especially important for athletes that are drug tested, such as collegiate, professional and Olympic-level athletes. A positive drug test can disqualify an athlete from competition and result in a suspension or ban in the sport. See below for more information on banned substances.
Supplements are intended to supplement a healthy diet, not take the place of nutrients from food. Obtaining nutrients from food can offer other health benefits such as fiber, micronutrients and other phytochemicals, and helps regulate satiety. Supplements, unlike food, are absorbed directly into the bloodstream and bypass the gut. The gut is our natural defense that helps to excrete toxins. If this step is missed, concentrated amounts of the supplement are delivered directly to the bloodstream and broken down by the liver. The liver has a significant role breaking down other foods and medications and supplements can interfere with these other important processes.
Strength supplements
Creatine is one of the most researched and effective dietary supplements to improve muscle strength (Antonio et al., 2021). Creatine works by increasing intramuscular creatine which is a necessary step for energy production. Supplementing creatine increases muscle contraction and exercise training capacity for repeated high-intensity exercise (e.g. team sports) as well as resistance or interval training. This leads to greater gains in lean mass and muscular strength (Burke et al., 2023). It has also shown positive effects on bone mineral strength compared to placebo.
Dosage: The most common form is creatine monohydrate.
Loading phase: 20 g (divided into four even doses) x 5-7 days Maintenance phase: 3-5 g /day for the supplementation period
*According to the American Pediatric Association (APA), creatine is not recommended for athletes <18 years old.
Food sources: milk, steak, tuna, salmon, cod, herring (best source of creatine).
Protein powders are a convenient way to obtain protein when food is not available. Protein is composed of amino acids that are important for the growth of muscle, ligaments, tendons and support for the immune system. Our bodies require 20 different amino acids, of which nine are essential and we need to obtain them from food.
Animal-based protein powders that are made from whey, casein, and egg whites contain all the essential and non-essential amino acids.
Plant-based proteins such as soy, hemp, rice, and pea are complete proteins and contain essential and non-essential amino acids. Other complete sources of plant proteins are edamame, tempeh, quinoa, or buckwheat.
Dosage for protein powders: Studies show that 20-40 grams of high quality protein every three-to-four hours will promote muscle growth (Morton, et al, 2020).
Collagen powder is a type of protein derived from bovine (cows and pigs) that contains all nine essential amino acids. Collagen supplementation, along with adequate Vitamin C, has shown to strengthen ligaments and tendons.
Food sources: bone broth, sardines, and organ meats.
Dosage: 15 grams of collagen supplement one hour before workout (Shaw, et al, 2017).
Performance Supplements
Iron is an important nutrient for endurance athletes because it carries oxygen to produce energy. Low levels of iron mean that fewer red blood cells are available to carry oxygen. Oxygen is essential to power muscles and to remove metabolic waste so the body can function at peak performance. Many studies have reported the prevalence of iron deficiency in endurance athletes to be as high as 50% in females and 30% in males (Koehler, 2012). During a training block, iron can drop 25-40%. Populations are at risk for low iron menstruating females, endurance athletes, altitude training at altitude, those who under fuel or have a low calorie intake (RED-S), and those following vegan or vegetarian diet, as well as anyone with a history of low iron stores.
Symptoms of iron deficiency include lightheadedness, fatigue, irritability, and difficulty finishing a workout.
Food sources: beef, chicken, fish, lentils, beans, and tofu.
Dosage: RDA for men and postmenopausal women is 8 mg/day. For all other women the recommendation is 18 mg/day. Speak with your healthcare provider about iron supplementation.
Vitamin B12 is an important nutrient for healthy nerve functioning, metabolism, and prevention of a type of anemia in red blood cells (pernicious anemia). Vegans and vegetarians are at the highest risk for low B12. Signs of deficiency include extreme tiredness, fatigue, weak muscles and low energy stores.
Dosage: RDA 2.4 mcg
Food sources: salmon, cod, milk, cheese, meat, eggs, fortified breakfast cereals and nutritional yeast (vegan diet).
Dietary nitrate improves oxygen uptake during prolonged exercise. The ingestion of dietary nitrates leads to a higher concentration of nitric oxide (NO) in the body. Once in the bloodstream, nitrates help to deliver oxygen faster, delay fatigue and improve performance. Beet juice contains a high amount of nitrates and works by increasing oxygen delivery to muscles.
Dosage: At least 400 mg nitrate for at least five days. This can be accomplished by using the supplement Beet It. Drink one bottle of Beet It daily leading up to a race, then two bottles on race day. If you take it sporadically or less than five consecutive days, beet juice won’t be as effective.
Food sources: spinach, beets (fresh, roasted or added to a smoothie), celery, lettuce, and watermelon.
Sodium Bicarbonate is typically used by sprinters and mid-distance athletes. Sodium bicarbonate acts as a buffer for lactic acid build-up from anaerobic bursts of exercise. During intense exercise, lactic acid is a byproduct of energy production. As lactic acid increases in the muscles, muscle fatigue and soreness tell our bodies to slow down. Sodium bicarbonate acts as a base and prevents a buildup of H+ (acidic), thus, raising the pH during high-intensity exercise. The most common side effects from supplementation are GI symptoms (i.e. nausea, vomiting, stomach cramping). If you’re able to tolerate it, sodium bicarbonate (baking soda) can be effective for shorter, high-intensity exercises lasting 1-10 minutes. Maurten brand has a product that seems to be better tolerated. Research is being conducted on efficacy for longer distances such as half and full marathon distances.
Dosage (three options):
Caffeine has been shown to boost sports performance by reducing perceived exertion (delay fatigue), increasing endorphin release, and mobilizing fat for energy and sparing glycogen. The ingestion of caffeine blocks adenosine reuptake and promotes calcium release from sarcoplasmic reticulum which can help with muscle contractions. Caffeine ingested before and during an endurance event improves overall endurance capacity. Too much caffeine can cause GI issues, jitteriness, shakiness and nervousness, all of which are harmful to sports performance.
Dosage: One hour before a workout or race, 3-6 mg/kg caffeine to improve performance. Most individuals can drink a tall Starbucks or two shots of espresso (100-300 mg caffeine). Performance benefits were not shown with caffeine doses 7 mg/kg or greater.
Notes: Due to variability in caffeine content in brewing, consider standardized caffeine supplements like RunGum that have 50 mg caffeine per piece. Caffeine is most effective if all caffeine is stopped a couple days prior to “washout” caffeine from the body.
Beta-alanine acts as a buffer during intense exercise. Beta-alanine fights muscle fatigue by increasing carnosine concentration in the muscle, which is needed for rapid muscle contractions. The most common side effect is tingling in lips and fingers, but not as common with sustained release (SR) dosing.
Dosage: 3-6 grams per day x 4-8 wks
Klean athlete brand SR
Supplements for Bone health
Vitamin D is an essential fat-soluble vitamin crucial for bone health and immune function because it regulates calcium absorption. When Vitamin D levels are low, the body does not absorb as much calcium. It’s common for athletes to have lower Vitamin D levels in the winter when there isn’t as much sun.
Dosage: RDA recommends adults >19 years 600 IU per day and adults >70 years 800 IU.
Food sources include: dairy (yogurt, cheese, milk), orange juice fortified with vitamin D, salmon and mushrooms. Sunlight activates natural vitamin D in our skin and accounts for most of the Vitamin D in our bodies.
Calcium, along with consuming a diet with adequate calories, carbohydrates, and eating an adequate amount of calcium is critical to bone development. Calcium plays a crucial role in hardening and strengthening bones. Requirements are higher for athletes to replace calcium lost in sweat.
Dosage: The RDA for ages 9-19 is 1,300 mg, 19-50 is 1,000 mg /day and 1,200 mg for individuals 50 years and older. Some data has shown that athletes consume 1,500 mg a day. A combination of supplement and food can achieve calcium targets.
Food sources: milk, yogurt, cheese, fortified orange juice, and tofu.
Magnesium is a nutrient that improves sleep and helps build strong bones. Magnesium functions as an electrolyte to maintain blood pressure. In addition, magnesium helps regulate blood sugar control and acts as a cofactor that helps many enzymatic reactions take place.
Dosage: RDA 320-420 mg/day
Food sources: Whole grains, spinach, nuts (almonds, cashews, peanuts), quinoa, avocado, dairy.
Several other supplements are important to consider, namely, a multivitamin, Vitamin C, and omega-3 fatty acids. These become particularly relevant when meeting nutritional needs solely through food proves challenging.
References
Antonio, J., D.G. Candow, S.C. Forbes, B. Gualano, A.R. Jagim, R.B. Kreider, E.S. Rawson, A.E. Smith-Ryan, T.A. VanDusseldorp, D.S. Willoughby, and T.N. Ziegenfuss (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? J. Int. Soc. Sports Nutr. 18:1–17.
Burke, R., A. Piñero, M. Coleman, A. Mohan, M. Sapuppo, F. Augustin, A.A. Aragon, D.G. Candow, S.C. Forbes, P. Swinton, and B.J. Schoenfeld (2023). The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: A systematic review with meta-analysis. Nutrients 15:2116.
Jones AM, Thompson C, Wylie LJ, Vanhatalo A. Dietary Nitrate and Physical Performance. Annu Rev Nutr. 2018 Aug 21;38:303-328. doi: 10.1146/annurev-nutr-082117-051622. PMID: 30130468.
Kaviani, M., K. Shaw, and P. Chilibeck (2020). Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review. Int. J. Environ. Res. Public Health 17:3041.
Koehler K, Braun H, Achtzehn S, Hildebrand U, Predel H-G, Mester J, Schänzer W (2012) Iron status in elite young athletes: gender- dependent influences of diet and exercise. Eur J Appl Physiol 112(2):513–523.
Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., et al. (2018). IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete, International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 104-125.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.
Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136-143. doi: 10.3945/ajcn.116.138594. Epub 2016 Nov 16. PMID: 27852613; PMCID: PMC5183725.
Stellingwerff, T., Bovim, I. M., & Whitfield, J. (2019). Contemporary Nutrition Interventions to Optimize Performance in Middle-Distance Runners, International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 106-116.
Wylie, L., Bailey, S., Kelly, J., Blackwell, J., Vanhatalo, A., Jones, A., Wylie, L. J., Bailey, S. J., Blackwell, J. R., & Jones, A. M. (2016). Influence of beetroot juice supplementation on intermittent exercise performance. European Journal of Applied Physiology, 116(2), 415–425.
Wyss, M., and R. Kaddurah-Daouk (2000). Creatine and creatinine metabolism. Physiol. Rev. 80:1107–1213.
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Why is eating after a workout important?
Eating after a workout is important to optimize recovery, performance and overall health. Eating within one hour after a workout enhances recovery. This period of time is known as the glycogen window, during which nutrients are maximally absorbed into the body. Over the next 6-12 hours, absorption will continue, but at a slower rate. Consuming carbohydrates within the first hour after a workout aids in glycogen repletion while protein prevents further muscle breakdown. Nutrients consumed after a workout are important to facilitate adaptations during a training block and prevent injury. However, meeting nutritional requirements can be difficult if you’re experiencing nausea or have a decreased appetite.
Fueling after a workout is especially important if you have high energy demands such as training on consecutive days. Food will help your body recover faster in time for the next workout. Protein consumed after a workout helps damaged muscles rebuild and get stronger. In addition, food will keep up energy levels for the duration of the day so you can start your next workout feeling ready to train.
What causes a poor appetite and nausea?
Nausea or poor appetite develops as a result of stress hormones released during a training session. These hormones, cortisol and adrenaline, are necessary to produce power during a workout. While these hormones are elevated, other hormones that are responsible for hunger are suppressed. As a result, you may experience a poor appetite or even nausea after a workout. However, once exercise is completed, your hormones will reset and normal hunger cues will return eventually.
Dehydration and electrolyte imbalances can also cause a poor appetite and nausea.
How do I eat if I’m not hungry?
In the post-workout period, you may need to override your body’s natural cues so that you eat even if you don’t feel hungry. This is crucial for staying ahead in fueling your body’s recovery process.
Here are some tips if you feel nauseous:
Here are some tips if you have a poor appetite:
If nausea continues or worsens despite nutrition changes, reach out to your healthcare provider.
References
Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. PMID: 14971430.
Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev. 2018 Apr 1;76(4):243-259. doi: 10.1093/nutrit/nuy001. PMID: 29444266; PMCID: PMC6019055.
Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2017. 14(1). https://doi.org/10.1186/s12970-017-0189-4.
If you’re an athlete dealing with an injury, adjusting your diet can aid in recovery and overall health. The best nutrition to support healing from soft tissue injuries like pulled muscles, strained tendons or damaged cartilage will differ from the best nutrition for hard tissue injuries like fractured or broken bones. Regardless of the type of injury, and whether your recovery period lasts a few days or a few months, and can be treated simply with rest or rehabilitation or even surgery, nutrition plays an important role in getting you back to your sport.
Nutrition through a period of injury can be particularly challenging for athletes with a history of eating disorders, as lower levels of activity may trigger negative thoughts or behaviors. If you find yourself overwhelmed by your eating plan or constantly thinking about food, it’s essential to reach out to a qualified sports dietitian for additional support.
The following dietary considerations will promote healing and strength through an injury:
In this speaker panel at NYRR, we covered everything you need to know about preparing for the Brooklyn Half Marathon. We discussed what to wear, how to train and I focused on how to fuel. I discussed fueling workouts, how to use gels, electrolytes and best foods to eat on race day.
Protein bars can be a convenient and portable option for adults and teens looking to supplement their protein intake, especially for those who are active in sports or physical activities. It’s important to remember that food is always the best option and protein bars are useful when food is not available. When choosing protein bars, it’s essential to consider factors such as the ingredients, nutritional content, and taste. Here are some tips for selecting the protein bars:
Look for Whole Food Ingredients: Choose protein bars with a short and recognizable list of ingredients. Opt for bars that contain whole food ingredients such as nuts, dates, egg whites, or honey.
Incorporate Carbohydrates: Carbohydrates play a crucial role in recovery alongside protein. They aid in replenishing glycogen stores, allowing protein from food and bars to be utilized for muscle building. If your protein bar has a low carbohydrate content (<15 grams), consider supplementing with a fruit or another form of carbohydrate to ensure you meet your nutritional requirements.
Consider Protein Content: Choose protein bars that provide a moderate amount of protein per serving, typically ranging from 10 to 20 grams. This amount of protein can help support muscle repair and growth, especially for active teens engaged in strength training or sports. The best sources of protein that contain all essential amino acids are from whey, casein, egg whites, or soy.
Pay attention to the Sugar Content: Select bars sweetened with natural sources of sugar like cane sugar, honey, agave, or from real fruit like dates.
Check the Fiber Content: Fiber in protein bars can help promote satiety, support digestive health, and regulate blood sugar levels. However, too much fiber can lead to bloating and gastrointestinal discomfort which can negatively affect performance for an athlete. Aim for bars with about 3-5 grams of fiber per serving.
Consider Dietary Restrictions: Take into account any dietary restrictions or preferences you may have, such as allergies, intolerances, or dietary preferences (e.g., lactose intolerant, vegetarian or vegan). Choose protein bars that align with your specific dietary needs.
Consider Taste and Texture: Sample different protein bars to find options that you enjoy both in terms of taste and texture. Choosing bars with flavors and textures that are appealing can increase the likelihood that you will incorporate them into their diet.
The best time to eat a protein bar is following a strenuous workout or as a snack paired with a carbohydrate.
RX Bar – 220 calories, 23g carbohydrates, 12g protein, 4g fiber
GoMacro Bar – 270 calories, 39g carbohydrates, 12g protein, 3g fiber
Rise – 280 calories, 20g carbohydrate, 20g protein, 4g fiber
Perfect bar – 340 calories, 27g carbohydrate, 17g protein, 3g fiber
Aloha bar, 220 calories, 26g carbohydrates, 14g protein, 10g fiber*
*contains a significant amount of fiber
As a college athlete, proper nutrition is crucial for fueling your performance, supporting recovery, and maintaining overall health and well-being. It’s important to remember that your bodies are still developing and getting stronger. Nutrition has to be adequate to fuel you as a human, exercise, recovery and commuting to class. It’s important to pay careful attention to ensure you are fueling your body to stay healthy and prevent injuries. Additionally, as training volume and intensity increase over a training period, dietary needs evolve. Athletes must adapt their food intake to align with workout intensity and duration throughout the semester to avoid underfueling.
Here are some tips on how to nourish your body as a college athlete:
By following these tips and prioritizing proper nutrition, you can fuel your performance as a college athlete and support your overall health and well-being.
Building muscle is a process that requires strategic nutritional and workout practices. Rather than focusing on losing body fat, focus on what you can do to increase muscle growth. Here are some helpful tips that can help you achieve your muscle-building goals more effectively.
1. Eat Enough Calories
You need to be in a calorie surplus to gain muscle. This means you need to consume more calories than your body burns throughout the day. It might be helpful to pack extra snacks to fill in gaps between meals. This ensures you consistently have the energy to fuel your workouts and promote muscle growth.
2. Eat Often, Every 3-4 Hours
In order to maximize muscle growth, it’s recommended to spread out your protein intake throughout the day. According to a study by Schoenfeld (2018), aim to eat three meals and a couple of snacks each day to reach your nutrition targets. This ensures your body always has the nutrients it needs to repair and build new muscle tissue.
3. Target 20-40 grams Protein per Meal
Protein is key to muscle growth. That’s about 3-5 oz of chicken, fish, turkey, 3 eggs, 6 oz of tofu, or a serving of Greek yogurt with nuts. Use a food-first approach and incorporate protein supplements only when reaching your targeted protein amount is not feasible. Aim for .2 grams protein per pound per meal and .1 per pound for snacks.
4. Eat Carbs & Protein After Workouts
After a workout, your muscles are primed to absorb nutrients. Include 20-40 grams of high-quality protein within the first hour after a workout to improve muscle growth and recovery. Additionally, carbohydrates replenish glycogen stores, further promoting recovery and growth. Aim for a 3:1 ratio of carbs to protein.
5. Take Recovery Days
Muscle growth happens outside the gym. In order to gain muscle, your body needs time to recover and repair damaged muscle tissue. Therefore, it’s crucial to schedule recovery days into your workout regimen.
Common Questions:
To grow muscle, do I need to use pre-workout protein drink?
Pre-workout drinks can give you an energy boost because many contain caffeine however, they aren’t necessary for muscle growth. The keys to growing muslce is a consistent workout regimen, proper nutrition, and adequate rest.
When is the best time of the day to eat to build muscle?
Eat high-quality protein within one hour of finishing a workout to maximize muscle growth. Then continue to eat every 3 hours to facilitate muscle recovery and growth. Remember that protein supplements are more effective when your calorie balance is correct.
I’m a runner, should I take creatine?
The American Pediatric Association does not recommend use for individuals under 18 years old. Creatine works by converting carnosine in muscle at a faster rate, resulting in increased muscle strength. For runners, creatine can aid in short, high-intensity sprints and lifts lasting 0-30 seconds. Currently, creatine is being studied for use with endurance athletes. For more information on creatine such as dosing, click here.
What protein supplements are the best?
When food isn’t readily accessible, such as at a gym, field or track, protein supplements are a convenient option to meet protein needs. Along with a balanced diet, protein supplements are a great way to fill in the gaps to reach protein targets. However, the “best” supplement varies based on individual needs, dietary restrictions, and preferences. Protein supplements derived from animal protein tend to be complete proteins. This means they contain all essential amino acids in which the body cannot make. Some examples are whey, casein, and egg. A great plant-based option that are also complete proteins are soy and pea protein.
Follow @amystephensnutrition for more tips on how to effectively build muscle and improve your athletic performance.
References
Schoenfeld, B.J., Aragon, A.A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr 15, 10.