"The principles of sports nutrition are dependent on the person and sport, and may even vary throughout a training cycle. While running three miles may not require the same amount of pre-and post-workout fuel as running a half marathon, it is important to replenish working muscles.
Exercise is great for the body in many ways, yet it also creates stress within the body. Intense, intermittent exercise can break down muscle and deplete energy reserves, so refueling after a longer workout acts as a protective mechanism to prevent further muscle breakdown in the body. A proper nutrition plan also helps the body adapt, physically and mentally, to help meet training goals.
While refueling doesn’t need to be anything significant after a short or non-strenuous workout, when you increase your training regimen, you should adjust your nutrition plan as well." -Sarah Schlichter, MPH, RDN, LDN
General Sports Nutrition Basics
Nutrition can have a direct impact on athletic performance and recovery. As described in the Position Statement of the Academy of Nutrition and Dietetics, a key goal of nutrition strategies is to provide an adequate substrate to meet the fueling demands of exercise and support cognitive function. Training and nutrition have a strong interaction in acclimating the body to develop functional and metabolic adaptations (such as increasing muscle mass, losing fat, gaining speed, etc) (1).
Generally speaking, carbohydrates and protein are the important macronutrients for performance and recovery. Carbohydrates are digested and absorbed quickly and offer the most readily available, usable fuel for exercising muscles before a workout, whether cardiovascular or strength-based.
Protein becomes important after the workout. Incorporating a combination of protein and carbohydrates after a workout will help restore energy levels, maintain blood sugar, repair and rebuild muscle tissue and help manage inflammation. While the size of the recovery meal and/or snack may vary based on an individual’s activity intensity and training cycle, the general post-workout breakdown is a 3:1 to 4:1 ratio of carbohydrates to protein (2).
High-quality proteins, like Egglands Best eggs, are effective for the maintenance, repair, and synthesis of skeletal muscle proteins. Egg proteins, along with whey, casein and soy protein, have been shown to help increase muscle synthesis. A breakfast skillet, scrambled eggs or a frittata with toast or oatmeal, or a grain bowl with protein, vegetables, cheese, and avocado can make for a great post-workout meal, while a Hard-Cooked egg with toast is a great post-workout snack.
Fueling Differences Between Shorter and Longer Workouts
Short workouts or lower-intensity exercise under 30 minutes do not necessarily require additional snacks or meals for activity outside of normal, consistent eating patterns. Muscles typically have sufficient energy stores for shorter durations of exercise.
After completing shorter workouts, make sure your next regularly scheduled meal is balanced with all the food groups for optimal recovery.
Carbohydrates become more important as exercise intensity and duration increases. Increased training plans require a modified nutrition plan, which includes more calories to sustain and support a higher level of activity. Hydration also becomes more essential for longer workouts to prevent dehydration and impaired performance.
Workouts longer than an hour generally require snacks before and after to better support performance and recovery. Some athletes may need to include fueling strategies during activity to avoid the depletion of carbohydrate stores. Typically, 30-60 grams of carbohydrates per hour can provide adequate energy needs and maintain blood sugar, though needs can be as high as 90 grams/hour for endurance events over 2.5 hours (1). The depletion of carbohydrate stores is associated with fatigue, reduced and impaired performance and concentration and an increased perception of effort.
After a longer workout, aim to eat a balance of carbohydrates and protein within 30-60 minutes of completion. This may look like a smaller snack immediately after exercise, followed by a well-balanced larger meal a few hours later.
Why You Should Include EB Eggs In Your Sports Nutrition Plan
Egglands Best eggs have higher concentrations of many micronutrients compared to traditional eggs, which can also play a role in athletic performance and recovery.
Omega 3 Fatty Acids: EB eggs have more than double the amount of DHA and omega-3 fatty acids compared to conventional eggs. Omega-3 fatty acids are known for their anti-inflammatory properties. Some research has shown that short-term DHA and omega-3 fatty acid supplementation may reduce exercise-induced muscle soreness while also facilitating better training adaptations to exercise (4).
Vitamin D: EB eggs have 6 times more Vitamin D than ordinary eggs. While future research will provide more answers, there is some research suggesting that Vitamin D supplementation can positively affect muscle strength and physical performance, though different muscle groups may respond variably (5). More importantly, Vitamin D is very difficult to get through food. EB eggs, which offer an easy protein recovery option, also provide a significant amount of Vitamin D that can benefit athletes.
B-Vitamins: B-Vitamins are necessary for the production of energy in the body and work together to help the body perform optimally. Folate, Vitamin B6 and Vitamin B12 all function in important metabolic pathways used during physical activity. Females, specifically, may be at a higher risk for the poor status of these micronutrients (6). EB eggs have more than double the Vitamin B12 content of traditional eggs, as well as higher amounts of folate. Including Egglands Best eggs in your post-workout routine can help provide more nutritional bang for your buck.
Egglands Best also has more Vitamin E, iodine and lutein compared to traditional eggs.
What Happens If There’s a Mismatch Between Training and Nutrition?
If you’re not eating or drinking enough to support strenuous training or exercise, or you’re not taking in sufficient micronutrients, you may experience several sport-specific symptoms, such as poor performance, slow recovery, constant fatigue, poor sleep, muscle cramps, and an increased risk for illness and injury, among other things (3).
The bottom line is that nutrition plays an essential role in athletic performance and recovery and it’s important to look at the two in tandem for how they can support each other, rather than as separate entities.
References:
- Thomas TD, Erdman K, Burke LM. “Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.” Journal of the Academy of Nutrition and Dietetics, 18 June 2019. Accessed from https://jandonline.org/article/S2212-2672(15)01802-X/fulltext
- Beelen, M, Burke LM, Gibala MJ, van Loon LJ. Nutritional strategies to promote postexercise recovery. International Journal of Sport Nutrition and Exercise Metabolism, 18 June 2019. Accessed from https://www.ncbi.nlm.nih.gov/pubmed/21116024
- Smolak L, Murnen D, Ruble A. “Female athletes and eating problems: A meta-analysis.” International Journal of Eating Disorders. 21 June 2019. Accessed from https://onlinelibrary.wiley.com/doi/abs/10.1002/%28SICI%291098-108X%28200005%2927%3A4%3C371%3A%3AAID-EAT1%3E3.0.CO%3B2-Y?sid=nlm%3Apubmed&
- Jouris, K.B., McDaniel, J.L., & Weiss, E.P. “The effect of omega-3 fatty acid supplementation on the inflammatory response to eccentric strength exercise.” Journal of Sports Science and Medicine, 1 May 2019. Accessed from https://www.uws.edu/omega-3-fatty-acid-supplementation-helpful-for-exercise/.
- Zhang, Lin. “Effect of Vitamin D supplementation on upper and lower limb muscle strength and muscle power in athletes: A meta-analysis.” Public Library of Science, 30 April 2019. Accessed from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6490896/
- Woolf Kathleen, et al. “Nutrition Assessment of B-Vitamins in Highly Active and Sedentary Women.” Nutrients, 26 March 2017. Accessed from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409668/