Nicole Posted on 9th Jun 2011
The Importance of Whole Foods Nutrition and Hydration in Sports Performance
By: Talia Christianson
Nutrition and hydration both play a critical role in sports performance and recovery. Whether you are an elite athlete in training or a casual cruiser it is important to pay close attention to your nutritional needs, especially with the heat of summer approaching.
As a competitive athlete I have experimented with every powder, gel, bar, and sports drink out there in hopes of enhancing my training. Through several years of personal trial (and error) - and now as a Nutritionist - I can say without question that none of those products provide the same energy and recovery as whole foods.
Conventional sports nutrition products do, in fact, provide an individual with adequate nutritional needs for training and recovery in terms of carbohydrates, protein, and fats. The problem is most of these products do not consider the quality or the source of the ingredients, and they are more often than not highly refined and loaded with hydrogenated oils, additives, preservatives, and tons of added sugar. When consumed in high amounts, additives such as artificial colours and flavours can lead to significant health problems like nervous system imbalances, attention deficit, hyperactivity, asthma, and allergies to name a few. So I skip the fluorescent blue bottles or powders and make my own electrolyte drink.
This drink takes seconds to make, and is about 1/8th of the price of the blue stuff. I make about two litres at a time and fill my water bottles with it to take on my long bike rides, and replenish with it after a run.
To about a litre of room temperature water, add: - The juice of half an organic lemon - One or two tablespoons of organic maple syrup - One teaspoon of unrefined sea salt
Shake it up and enjoy! The maple syrup provides your muscles with a healthy source of glucose needed for performance and, together with the salt and lemon, replenish lost vitamins, minerals, and electrolytes needed for recovery.
On a hot day it is normal to lose up to two per cent of your own body weight during vigorous exercise. Even if you don’t feel like you’re sweating, you are still losing water and nutrients - always keep a water bottle handy to replenish!
Another popular go-to with athletes looking to fuel themselves during and between their workouts are energy bars. Most of the bars on the market today are just candy bars in disguise; some of them have more calories than a main meal, and most are full of high fructose corn syrup and trans fats. But if you are a sucker for energy bars like I am, there are a few good options to choose from. Read the ingredients and look for products with a few simple organic ingredients without any fillers or additives. Lara and Clif bars are my favorites.
Refueling after a workout is equally important to fuelling during activity, and unfortunately it is often a forgotten step. To get the most out of your training, and to help your muscles recover in time for your next session, you should refuel within 30 minutes of the end of your activity. At this time, your body needs carbohydrates to maximize the rate of glycogen synthesis, and protein to rebuild muscle that has been broken down during exercise. My go-to post workout snack always involves nuts for their protein and high quality fats, and either fruit or a whole grain bread or cracker to replenish carbohydrates.
My all-time favorite recovery snack: - Replace the pit of a fresh or dried date with a whole organic almond - Eat, and repeat 4 or 5 times!
Another favorite of mine is apple slices dipped in organic peanut butter, or an open faced peanut butter and banana sandwich on sprouted grain bread. My muscles love this almost as much as my stomach.
This summer train hard and play hard, but don’t be fooled by labels claiming to improve energy, performance, or recovery. Our bodies have the ability to build and recover themselves, as long as we provide them with the fuel they need: clean organic whole foods and hydration.
Talia is a registered Holistic Nutritionist in Kimberley, BC taking new clients. Please contact her directly for details on a consultation.
