1. The Science of Fueling Performance
Macronutrient Roles in Exercise
- Carbohydrates: Primary fuel for high-intensity training (stored as glycogen).
- Pre-Workout: 30-60g carbs (oats, bananas) for energy.
- Post-Workout: 0.5-0.7g per pound body weight to restore glycogen.
- Protein: Essential for muscle repair and growth (stimulates MPS).
- Post-Workout: 20-40g high-quality protein (whey, eggs, lean meat).
- Daily Intake: 0.7-1g per pound of body weight.
- Fats: Support hormone production and endurance.
- Best Sources: Avocados, nuts, olive oil, fatty fish.
Hydration & Electrolytes
- Pre-Workout: 16-20oz water 2h before exercise.
- During Workout: 7-10oz every 10-20min (with electrolytes for >60min sessions).
- Post-Workout: Replace 150% of lost fluids (check urine color).
2. Pre- & Post-Workout Nutrition Strategies
Pre-Workout Meals (1-3h Before Training)
| Goal | Meal Example |
|---|---|
| Strength Training | Oats + whey protein + banana |
| Endurance Training | Sweet potato + chicken + almond butter |
| Fast Training (AM) | Greek yogurt + berries + honey |
Post-Workout Recovery (Within 2h)
- Ideal Ratio: 3:1 or 4:1 (carbs:protein).
- Examples:
- Rice + chicken + veggies
- Protein shake + banana + peanut butter
- Salmon + quinoa + avocado
3. Training Adaptations & Nutrition Timing
Strength Training (Hypertrophy/Strength Focus)
- Higher Protein Intake: 1g/lb body weight.
- Carbs Around Workouts: Maximizes glycogen for heavy lifts.
- Creatine (5g/day): Enhances ATP regeneration for explosive power.
Endurance Training (Aerobic Performance)
- Higher Carb Intake: 5-7g/kg body weight.
- Electrolyte Management: Sodium, potassium, magnesium.
- Beta-Alanine (3-6g/day): Buffers lactic acid buildup.
Hybrid Training (CrossFit, Sports)
- Balanced Macros: 40% carbs, 30% protein, 30% fats.
- Intra-Workout Fueling: BCAAs + fast carbs (dextrin).
4. Supplements for Performance & Recovery
| Supplement | Purpose | Dosage |
|---|---|---|
| Whey Protein | Muscle repair | 20-40g post-workout |
| Creatine Monohydrate | Strength/power | 5g daily |
| Omega-3s | Reduces inflammation | 1-3g EPA/DHA daily |
| Vitamin D | Supports recovery | 2000-5000 IU daily |
| Magnesium | Muscle relaxation | 300-400mg before bed |
5. Optimizing Recovery Through Diet & Lifestyle
Sleep & Muscle Growth
- Growth Hormone Peak: Deep sleep (Stage 3 NREM).
- 7-9 Hours: Essential for protein synthesis and CNS recovery.
Active Recovery Nutrition
- Low-Glycemic Carbs: Quinoa, sweet potatoes.
- Anti-Inflammatory Foods: Turmeric, ginger, berries.
Avoiding Overtraining
- Signs: Fatigue, performance drop, insomnia.
- Fix: Deload weeks, more carbs/sleep, reduce volume.
6. Sample Meal Plan for Athletes
Strength/Power Athlete (200 lbs)
- Breakfast: 6 eggs + oatmeal + blueberries
- Pre-Workout: Rice cakes + whey protein
- Post-Workout: Chicken + rice + greens
- Dinner: Steak + sweet potato + asparagus
- Snacks: Greek yogurt + almonds, casein before bed
Endurance Athlete (160 lbs)
- Breakfast: Oats + banana + peanut butter
- Pre-Run: Toast + honey
- Post-Run: Salmon + quinoa + avocado
- Dinner: Turkey + brown rice + veggies
- Hydration: Electrolyte drinks + water
7. Common Mistakes & Fixes
❌ Skipping Post-Workout Meal → Slows recovery by 30-50%.
✅ Fix: Consume protein + carbs within 30-60min.
❌ Under-Eating on Rest Days → Limits muscle repair.
✅ Fix: Keep protein high, adjust carbs slightly lower.
❌ Over-Reliance on Supplements → Whole foods matter most.
✅ Fix: Prioritize real food, use supplements as support.
8. Key Takeaways
✔ Carbs fuel performance, protein builds muscle, fats support hormones.
✔ Time nutrition around workouts for best results.
✔ Supplements help but aren’t magic—focus on diet first.
✔ Sleep and hydration are just as crucial as training.
Need a custom meal plan? [Let’s tailor one to your goals!]
Final Notes
- Adjust portions based on body weight/goals.
- Track progress (strength, energy, recovery) to refine nutrition.
- Experiment to find what works best for your body.