Em’s Multisport Nutrition Classroom

Healthy eating maximizes training, promotes recovery and helps achieve optimal body composition.

Carbohydrate –

• Fuel for all sports (strength, power and endurance)
• Vital for essential vitamins, minerals, antioxidants and dietary fibre
• Carbohydrate foods are turned to blood glucose which drives metabolic systems during exercise
• Glycogen stored in the muscles and liver is used for prolonged activities

Examples: whole-grains, bread, pasta, rice, beans/pulses, starchy vegetables, fruits, vegetables, dairy. Energy bars, sports drinks, gels, dried fruits, other sweets and smoothies help bolster energy on big training days 

Protein –

• Repairs muscles and helps transport sugar back into cells for recovery
• Don’t over consume protein – it’s hard on the body and displaces carbohydrate 

Examples: beans/pulses, tofu, falafel, fish, lean animal foods and low fat dairy products, starchy carbohydrates (rice, pasta, potato, grainy breads) 

Fat –

• Keep intake low - avoid greasy food and processed junk food
• Provides fat soluble vitamins, and essential fatty acids which keep body cells healthy

Examples of healthy sources: olive or sunflower oils, nuts, seeds, oily fish, avocado, coconut and dark chocolate 

Pre-exercise fuelling

1-2 hours pre-workout: aim for 50-100 grams of carbohydrate depending on your energy needs

Example: Em’s Power Cookie + fresh fruit (70g carb) with 500mL nuun 

During exercise

60-90 minutes: 1 bottle of sports drink or electrolyte replacement, such as nuun. If the session is harder, add some extra food to top up blood glucose 

Example: 1 bottle sports drink + Em’s Power Cookie-Bar or banana 

90+ minutes: aim up to 1 g carb / kg body weight per hour to supply energy as glycogen stores are used up. Use a mixture of sports drinks, gels and real food 

Example 1: 65kg person = 60g carb/hr (65kg x <1g) so for 3 hours training:

2 bottles sports drink (80g) + 1 Em’s Power Cookie-Bar (45g) + 500mL nuun (0g) + 2 gels (25g ea) = 175g carb / 3hr = 58g/hr 

Example 2: 85kg person = 75g carb/hr (85kg x <1g) so for 3 hours training:

2 bottles sports drink (80g) + 1 Em’s Power Cookie-Bar (45g) + 1000mL nuun (0g) + 3 gels (25g ea) + 1 banana (25g) = 225g carb / 3hr = 75g/hr

 

Recovery

Within 30 minutes: 1.2 g carb / kg body weight + 10-20g protein

Example: 65 kg person = 78g carb (65kg x 1.2g) + 10-20g protein.

400 mL fruit smoothie (40g) + sandwich w/tofu luncheon (40g) incl 15g protein

If the workout was very hard or long (3hr+), repeat every hour for 3 hours, or have your main carb-based meal instead (Em’s favourites: veggie pasta w/salmon or bean burritos or falafel wraps w/nuts and veggies, or spicy curry)

 

Hydration

Sports drinks provide additional carbohydrate and electrolytes which aid fluid retention. Aim for 200-300mL fluid per 15-20 minutes of exercise

 

Usage Guide for Em’s Products:

Be sure to also include hydration and quick-energy strategies in addition to the below recommendations. Seek a sports nutritionist for specific advice.

 

Sport	During the activity	After within 30 mins
All activities: include 1x Cookie or Bar 1-4 hr pre-exercise
Triathlon short course	Nil	1x Cookie or Bar
Triathlon long course	2-3x Cookie/Bar on bike Power Bites on the run	Follow recovery guide
Cycling races	1x Power Bite per 30-60 mins	Follow recovery guide
Marathons	1x Power Bite per 30-60 mins for > 3hr marathon (For elite, nil during)	Follow recovery guide
Coast to Coast	1x Cookie/Bar 1st bike, repeat 1-2x mtn run, 1x 15k bike, 1- 2x on kayak	Follow recovery guide (for 2-day don’t need to eat on 15k bike)
Rowing/kayaking regattas	1x Cookie/Bar between races	1 x Cookie or Bar
Ball and racquet sports comps	1x Cookie/Bar between sets if > 3h match	1x Cookie or Bar
Athletics comps	1x Cookie/Bar between events	1x Cookie or Bar
Climbing and Tramping	1x Cookie/Bar per 2-3 hr	Regular meal
Hunting/Fishing	1x Cookie/Bar per 2-3 hr	Regular meal
Hanging out at the café	1x Cookie with a long black	n/a

 

Written by Emily Miazga
B.Sc. Dietetics & Nutrition
M.Sc. Clinical Nutrition & Food Management
Certificate of Proficiency, Advanced Sports Nutrition, University of Otago