You give it your all while working out, but does your body really get what it needs? Good nutrition makes the difference between a decent workout and a top-level one. In this blog, you will discover not only the best nutrition for sports, but also why omega-3 fatty acids are increasingly appearing on athletes' menus.
The three pillars of sports nutrition
The truth is simple: your body needs various nutrients to perform well during exercise. Below, you can read what you really need before, during, and after working out.
Carbohydrates
Do you know that feeling halfway through your workout? Your legs get heavy, your breathing quickens, and your pace drops. Chances are your glycogen stores are running out! After all, carbohydrates are your main energy source during exercise. Your body stores them in your muscles as glycogen, ready to be used as soon as you move.
Not all carbohydrates are the same: there are fast and slow carbohydrates. For example, have a slice of bread with honey right before your workout for immediate energy. Or eat some whole-grain pasta or brown rice a few hours beforehand for energy that lasts longer. This way, you can keep going longer during your workout.
Proteins
Your muscles are working hard after a good workout, even when you relax. During your workout, tiny tears occur in your muscle fibers. That is normal, but your muscles do need protein to recover. Protein contributes to the growth of muscle mass* and supports muscle recovery after physical exertion.*
Give your body what it needs within 45 minutes after your workout. A bowl of quark, two eggs, a sandwich with chicken, or a handful of nuts will suffice. Do you prefer a plant-based diet? Chickpeas, lentils, and tofu are excellent alternatives. For your muscles, it doesn't matter where the protein comes from, as long as it is there.
Fats
Fats have long been the culprit in the sports world, but nothing could be further from the truth. Did you know that during long (endurance) training sessions, your body switches to fats as an energy source after about 30 minutes? While carbohydrates run out quickly, fats are your reserve tank that helps you keep going longer.
Therefore, add some healthy fats to your meals every day: a drizzle of olive oil over your salad, half an avocado with lunch, or a handful of unsalted nuts as a snack. The omega-3 fatty acids DHA and EPA also deserve extra attention. These fatty acids support the heart* and DHA is good for the brain.*
Timing of sports nutrition: when do you eat?
Just as important as what you eat is the timing of your nutrition when exercising:
- Nutrition before exercise: eat a light meal consisting mainly of carbohydrates 1-2 hours before your workout. A banana, a slice of bread with jam, or a bowl of oatmeal will give you just enough energy.
- Nutrition during exercise: for workouts shorter than an hour, you usually don't need extra nutrition. Training for longer? Then a sports drink or energy bar will help you maintain your pace.
- Nutrition after exercise: in the first 30-60 minutes after your workout, your body is particularly efficient at absorbing nutrients. Choose a combination of protein and carbohydrates now. A bowl of quark with fruit or a sandwich with chicken breast, for example.
Don't forget your hydration!
Water is often forgotten when exercising, even though it is so important. Your body consists largely of water, and during exercise you lose it through sweating. Do you notice yourself getting thirsty? Then you are actually already dehydrated! And you feel it immediately: you get tired faster and your performance drops.
- Drink approximately 500 ml of water before exercising;
- Take a few sips every 15-20 minutes during exercise;
- Drink at least 500 ml of water afterwards to replenish what you have lost.
What does omega-3 do for athletes?
As you read earlier, omega-3 fatty acids deserve a special place in your diet. But did you know that as an athlete, you can help in no fewer than four ways?
Your heart
As an athlete, you demand a lot from your heart. EPA and DHA contribute to the normal functioning of the heart.* This is important during intensive training when your heart rate increases. The recommended daily intake is 250 mg of EPA and DHA, approximately two servings of fatty fish per week.
Your brain
Training requires not only strength but also focus. DHA is good for brain function.* Good brain function is important during sports, for example when remembering tactics or assessing situations during a match.
Your eyes
Many sports require good vision. DHA supports eye health* and helps you maintain sharp vision.* Whether you need to catch a ball, ride a mountain bike trail, or react quickly – good eyesight is essential.
Your blood pressure
After intense exercise, your body needs to recover. At higher dosages (3 grams per day), EPA and DHA contribute to the maintenance of normal blood pressure.* This helps your body return to balance more quickly after a workout. However, you do need a bit more for this effect: 3 grams of EPA and DHA per day.
Discover more in our blog: Omega 3 for athletes
Finally: listen to your body.
Perhaps you like to take extra carbohydrates before a competition, or you prefer a protein shake after your training. What works for you doesn't necessarily work for everyone. Pay attention to the signals your body gives – sometimes they are subtle, sometimes obvious. A varied diet with all essential nutrients remains the most important thing, and omega-3 fatty acids are a valuable addition to that.
At Arctic Blue , you'll find omega-3 supplements that fit your active lifestyle. Train smart, eat mindfully, and listen to your body!
EFSA-approved health claims. The beneficial effect on the heart, brain function, and vision is obtained with a daily intake of 250 mg EPA and DHA (specifically DHA for the brain and eyes). The beneficial effect on blood pressure is obtained with a higher daily intake of 3 grams EPA and DHA. The total daily intake of EPA and DHA combined must not exceed 5 g.
