I have a good friend I train with who once told me to always end your race as a “winner” versus a “wiener.” His point was to finish strong when competing. Whether one would agree or not, the important lesson to remember is to try and stay nourished and hydrated during exercise regiments or competition. Depending on your level of fitness, if you are exercising to get in shape or training for that next Ironman, there are several key components to focus on in order to obtain peak levels of performance.

One of the most important of these is nutrition. Nutrition is a complex topic with many variables. I hope to explain some of the basic principles—namely the type, timing, and quantity of nutrition—which can dramatically affect exercise performance. Too often I find that individuals are too quick to jump on a fad training diet or purchase the latest new supplement without first learning and understanding the basics of nutrition. You have probably heard of comparing your body to a car’s engine. Without any fuel, you will not get too far. The types of fuel we are going to begin discussing are the macronutrients: carbohydrates, proteins, and fats.

Carbohydrates provide the major fuel for exercise, especially during prolonged continuous exercise or high intensity workouts. Approximately 60-70% of daily calories should come from carbohydrates such as bread, cereal, grains, pasta, vegetables and fruit. The body converts sugars and starches in carbohydrates to energy (glucose) or stores it in the liver and muscle tissues in the form of glycogen. The body has a limited capacity to store carbohydrates and stores must be replenished regularly. The replenishing phase takes place normally when exercise lasts more than an hour. If not replenished, the body will then use protein and fat for energy, which will result in a compromised performance by an athlete. Carbohydrate intake should be based on the frequency, duration, and intensity of a workout and/or training regimen. Carbohydrates are classified by the type of carbohydrate (simple vs. complex), the form of carbohydrate (liquid vs. solid), or by the glycemic index [GI]. Glycemic index is basically a classification of how high and how fast particular carbohydrate foods raise the blood sugar.

Protein is needed for building muscle mass, but protein intake by itself does not build muscle. Approximately 12-15% of daily calories should come from protein such as meats, fish, poultry, eggs, beans, nuts, tofu, and dairy products. The body cannot store protein, so it burns it for energy or converts it to fat. Like those linked to carbohydrates, protein intake amounts should be based on the level of fitness, as well as on the type, frequency, duration and intensity of the exercise. Because it is considered one of the most misunderstood macronutrients, many athletes ingest more protein than is needed. When trying to gain muscle mass, there are several studies that support the opinion that the timing of protein intake is more important than the total amount consumed.

Fats are definitely an important energy source, particularly for athletes involved in prolonged, low to moderate intensity activity. Approximately 20-30% of daily calories should be comprised of fat. Polyunsaturated fat (typically found in corn oil, sesame seeds, soybean oil, walnuts) and monounsaturated fats (such as in almonds, avocados, canola & olive oil, cashews, peanut butter) are the healthier forms of fat according to more recent studies. Saturated fats found in butter, bacon, cheese, and sausage—in addition to the trans fatty acids commonly found in commercially prepared baked goods, snack crackers, stick margarines and frozen breaded foods—should be avoided. Athletes do not want to go too low with their “healthy” fat intake or they can become deficient in essential fatty acids and fat-soluble vitamins.

Water is very important in sports nutrition. Not only is it involved in almost every bodily process, but it also is approximately 60% of our body weight. The body cannot make or store water, so it is critical to replace what you eliminate through urine and sweat. You should drink before you feel thirsty. Once you are thirsty you are typically already slightly dehydrated, and dehydration can compromise performance. Drink plenty of fluids before, during, and after exercise. Sport drinks are useful for longer events to help replace electrolytes that are lost.

What to eat and when to eat are commonly asked questions when it comes to preparation training and exercise completion. Never experiment with timing and meals on the day of competition. Anything new should be tried during training. What to eat before exercise depends on the athlete and the event. Pre-exercise meals are important to fuel the muscles and prevent depletion of glycogen stores, as well as to prevent an athlete from feeling hungry. It is important not to eat or drink too close to a competition or workout in order to avoid gastrointestinal distress caused when blood is diverted from the digestive area to the exercise muscles.

Good guidelines are consuming mostly complex carbohydrates, lowto- moderate amounts of protein, and low amounts of fat. It is also important for these foods to be easily digestible. Some suggest that large carbohydrate meals be consumed at least four hours prior to exercise and another small meal 1-2 hours before exercise. Some meal ideas are wholewheat pasta with low fat sauce, whole grain bagel with low fat cheese, plain turkey sandwich on whole grain bread, oatmeal, yogurt, fruit and energy bars. One of my favorites is the good old-fashioned peanut butter and jelly sandwich on whole grain bread. Some athletes who have difficulty with eating solids prior to exercise should consider liquid meal replacements. Not only are they digested more quickly, but they also aid in hydration. When in comes to fluids prior to exercise, some recommend consuming 16-20 ounces of water or sports drink one to two hours prior to exercise and approximately 4-8 ounces of fluid immediately before you begin.

During workouts and competition lasting longer than an hour, carbohydrates and fluids typically need to be replenished. Doing so may prevent fatigue and maintain muscle glycogen stores. The carbohydrates of choice are usually found in the form of gels, energy chews, and sports bars. Most recommendations suggest consuming the carbohydrate every 45 minutes during exercise. The fluids are just as important and are encouraged every 20 minutes.

Muscles need to recover after exercise. Recovery meals should be consumed within 30 minutes of exercise and again in 2 hours. Some research shows that protein helps muscles recover more quickly after hard exercise, but only when combined with certain carbohydrates. Healthy carbohydrate choices are still the key and the only source of energy that replenishes glycogen reserves. If competition or training sessions are in excess of one hour, your body could be at risk for excessive potassium or sodium loss. This is when sports drinks come in handy.

If you are interested in a more individualized approach, locating a licensed and registered dietitian who specializes in sports nutrition is vitally important. Include your doctor as well. Always consult with a professional before adding to or altering your diet and exercise routine.

What you eat leading up to an endurance activity or competition will definitely affect your performance. Prior to my first marathon in January, I will be eating one of my Stonewood pasta favorites, blackened chicken pasta with the Chardonnay cream sauce on the side.