Without a doubt, what you eat – and when you eat – affects athletic performance. By wisely selecting your sports diet, you can get stronger, train harder and compete better.

Getting the Timing Right

Timing the intake of key nutrients can improve the gains achieved by hard work in the gym. Consuming protein prior to a resistance workout will provide the building blocks for protein synthesis, while carbohydrate consumed at this time can provide fuel for the session. Post-training intake of these nutrients will enhance the recovery processes of re-fueling, repair and adaptation.

Unfortunately, in many cases, appropriate food choices are not readily available in the training environment.

A motivated athlete should plan ahead for situations where food is either unavailable or unable to meet the athlete’s nutritional goals.

For best results, the athlete should consider a number of nutrition strategies for each resistance training session: a snack 30-60 minutes prior to the session, special attention to fuel needs during lengthy sessions, and recovery eating as soon after the workout as is practical.

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