The Basics Of Dietary Manipulation
When an athlete trains muscle glycogen stores are depleted and energy is expended. The priority when training has finished is recovery, primarily the replenishment of muscle glycogen. After an intense bout of training muscles are in a heightened state of nutrient receptivity.
The optimum method of glycogen replenishment after exercise is to combine a simple sugar with a rapidly digested protein; whey isolate and glucose is an effective mix. This combination causes a rapid rise in insulin, driving nutrients along with the glucose and protein to the muscle, the result is the inhibition of cortisol (aiding recovery).
This rise in insulin also causes a cessation or inhibition of the mobilisation of fat for fuel. Because of this some athletes choose to forgo the instant glycogen replenishment after training and refill their glycogen stores more slowly.
Glycogen can be refilled slowly if there is more than 24hours between training sessions without the potential of a negative effect on performance. However, if there is less than 24 hours or multiple sessions then optimum performance dictates replenishing glycogen stores immediately.
Post training is a key time for the athlete, post training nutrition signals the start of recovery and adaptation. Providing the body with fuel prior to training is the other key element of dietary manipulation for the athlete in order to ensure optimum performance.
The aim is to provide the body with the fuel it needs to complete the session performing at its best. It is important to eat slow releasing carbohydrates, such as oats, brown rice, wholemeal pasta, granary bread, sweet potato, jacket potato before the session, leaving time for the athlete’s stomach to settle so the meal is not re-visited during their training session. These carbohydrates not only provide fuel but also allow the efficient utilisation of fat during the training session.
Outside these key times carbohydrate requirements are determined by the individual’s level of activity, an office worker requires less than a builder. Intake needs to be tailored to the demands of an individual’s lifestyle.
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