You give everything during your workout, but is your body really getting what it needs? Good nutrition makes the difference between a decent training session and a top one. In this blog you will discover not only the best nutrition for exercise, but also why omega-3 fatty acids are increasingly on the menu for athletes.
The three pillars of sports nutrition
The truth is simple: your body needs various nutrients to perform well during exercise. Below you will read what you really need before, during and after exercise.
Carbohydrates
Do you know that feeling halfway through your workout? Your legs get heavy, your breathing speeds up and your pace drops. Chances are your glycogen stores are running out! Carbohydrates are your main source of energy 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 just before your workout for instant energy. Or eat some wholegrain pasta or brown rice a few hours in advance for energy that lasts longer. That way you can keep going longer during your workout.
Proteins
After a good workout, your muscles are working hard, even while you relax. During your workout, small tears form in your muscle fibres. That is normal, but your muscles do need protein to recover. Proteins contribute to the growth of muscle mass* and support the recovery of your muscles 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 is perfectly sufficient. Prefer to eat plant-based? Chickpeas, lentils and tofu are excellent alternatives. For your muscles it does not matter where the protein comes from, as long as it is there.
Fats
Fats were long considered the villain 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 fat as an energy source after about 30 minutes? While carbohydrates run out quickly, fats are your reserve tank that helps you keep going longer.
So add some healthy fats to your meals every day: a dash of olive oil over your salad, half an avocado at 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 around exercise:
- Nutrition before exercise: eat a light meal, mainly carbohydrates, 1-2 hours before your workout. A banana, a slice of bread with jam or a bowl of oatmeal gives you just enough energy.
- Nutrition during exercise: for workouts shorter than an hour, you usually do not need extra food. Training longer? Then a sports drink or energy bar helps you keep up your pace.
- Nutrition after exercise: in the first 30-60 minutes after your workout, your body is extra good at absorbing nutrients. Now choose a combination of protein and carbohydrates. A bowl of quark with fruit or a sandwich with chicken fillet, for example.
Do not forget your hydration!
Water is often forgotten during exercise, even though it is so important. Your body consists largely of water, and during exercise you lose it through sweating. Do you notice you are getting thirsty? Then you are actually already dehydrated! And you feel it immediately: you tire faster and your performance drops.
- Drink about 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 they can help you 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 function of the heart.* This is important during intensive training sessions when your heart rate goes up. The recommended daily intake is 250 mg of EPA and DHA, about two portions of oily fish per week.
Your brain
A workout requires not only strength, but also focus. DHA is good for brain function.* Good brain function is important during exercise, for example when remembering tactics or assessing situations during a match.
Your eyes
Many sports require good vision. DHA supports the condition of the eye* and helps you keep seeing sharply.* Whether you need to catch a ball, ride a mountain bike trail or react quickly, good vision is indispensable.
Your blood pressure
After intensive exercise, your body needs to recover. At higher doses (3 grams per day), EPA and DHA contribute to the maintenance of normal blood pressure.* This helps your body get back into balance more quickly after a workout. For this effect you do need a bit more: 3 grams of EPA and DHA per day.
Discover more in our blog: Omega 3 for athletes
Finally: listen to your body
Maybe you like taking extra carbohydrates before a match, or prefer a protein shake after your workout. What works for you does not have to work for everyone. Pay attention to the signals your body gives you; sometimes they are subtle, sometimes crystal clear. A varied diet with all the essential nutrients remains the most important thing, and omega-3 fatty acids are a valuable addition to it.
At Arctic Blue you will find omega-3 supplements that suit your active lifestyle. Train smart, eat consciously and listen to your body!
*Approved health claims from the EFSA. The beneficial effect for the heart, brain function and vision is obtained with a daily intake of 250 mg of EPA and DHA (for brain and eyes specifically DHA). The beneficial effect for blood pressure is obtained with a higher daily intake of 3 grams of EPA and DHA. The total daily intake of EPA and DHA combined should not exceed 5 g.
