Maximizing Performance: Nutrient Timing for Athletes
For athletes who require explosive strength and power, nutrition timing can be a game changer.
Fueling your body with the right nutrients at the right times can make all the difference in optimizing your strength, endurance, and recovery.
In this blog post, we'll dive into the importance of nutrient timing, particularly with carbohydrates, and explore how it can propel your athletic development.
The Role of Carbohydrates in Performance
Carbohydrates are your body's primary source of energy, especially during high-intensity activities like weightlifting.
They are stored in the muscles and liver as glycogen, which serves as a readily available fuel source for explosive movements and sustained efforts. For Olympic weightlifters and Crossfit athletes, maintaining optimal glycogen stores is crucial for maximizing power output and endurance during training sessions and competitions.
Complex vs. Simple Carbohydrates
Carbohydrates can be broadly categorized into three main types; simple carbohydrates, complex carbohydrates and fiber.
Complex carbohydrates are digested and absorbed slowly by the body, leading to a gradual increase in blood sugar levels. They are composed of long chains of sugar molecules and take longer for the body to break down and digest.
➡️ With a lower glycemic index (GI), they are commonly referred to as “slow-release” carbohydrates.
➡️ Found in whole grain products, legumes, fruits and starchy vegetables like sweet potatoes.
Simple carbohydrates, on the other hand, are carbohydrates that are digested and absorbed rapidly, causing a quick spike in blood sugar levels. They are composed of one or two sugar molecules and are quickly digested and absorbed by the body, leading to quick energy.
➡️ With a higher higher glycemic index (GI), often referred to as “quick-release” carbohydrates.
➡️ Found in sugars, white bread, candy, honey, syrups.
✅ Throughout the majority of your day, prioritize complex carbohydrates.
This will provide sustained energy levels, support overall performance and help maintain stable blood sugar levels.
✅ As you approach training, focus on simple carbohydrates.
Their quick digestion and immediate energy release will fuel workouts more effectively.
Real Life Application
pre-training
Aim to consume a carbohydrate-rich snack or light meal about 1-2 hours before you train. Opt for options like:
Toast with jam or a banana.
A mini waffle with blueberries.
A fruit or granola bar, like a Nature’s Bakery Bar.
intra-workout
During prolonged or intense training sessions, replenishing glycogen stores with an intra-workout carbohydrate will help sustain energy levels and delay fatigue. Incorporate easily digestible, quick release carbohydrates.
Sports drinks containing electrolytes and carbohydrates
Honey sticks or energy gels
Dried fruit
Post-Training Recovery
After your training session, consume a carbohydrate and protein rich snack or meal. This will help replenish glycogen stores and support muscle recovery.
Protein chocolate milk + a banana or fruit of choice
Greek yogurt or cottage cheese with fresh fruit
A turkey or chicken wrap
✅ Nutrient timing is only as effective as the rest of your day.
✅ Before focusing on nutrient timing, invest in building consistent nutrition, hydration and sleep habits.
Your Nutrition Gameplan
To ensure you're getting the most out of your nutrient timing strategy, take time to invest in learning what works best for you. This can help optimize your performance, maximize your strength gains, and stay at the top of your game.
By incorporating strategic carbohydrate timing into your nutrition regimen, you can take your performance as an athlete to new heights. Whether you're aiming for PRs in the gym or podium finishes on the platform, fueling your body with the right nutrients at the right times can make all the difference.
hi, I’m katie!
I am a Sports Nutritionist who works with olympic weightlifters and crossfit athletes to ensure their nutrition is supporting their training needs. As a former collegiate softball player and coach myself, I know first hand the difference nutrition makes for athletic success.
Over the years, I’ve helped hundreds of athletes learn once and for all how to navigate nutrition. I believe that nutrition should be flexible, fun and delicious! If you are curious or overwhelmed by nutrition, reach out and let’s chat!