Athletic Performance and Meal Planning: Fueling Your Workouts

Performance Nutrition Foundations

Research by Thomas et al. (2021) shows optimal athletic nutrition requires:

• Periodized energy intake
• Strategic nutrient timing
• Hydration planning
• Recovery optimization

Macronutrient Requirements

Burke et al. (2021) establish key ratios:

Endurance Athletes

• Carbohydrates: 6-10g/kg/day
• Protein: 1.6-2.0g/kg/day
• Fat: 1.0-1.5g/kg/day

Strength Athletes

• Carbohydrates: 4-7g/kg/day
• Protein: 1.8-2.2g/kg/day
• Fat: 1.5-2.0g/kg/day

Nutrient Timing

Jeukendrup (2020) identifies optimal windows:

Pre-Workout

• 2-4 hours: Complete meal
• 1 hour: Light snack
• 30 minutes: Quick energy

During Exercise

• 30-60g carbs/hour
• Electrolyte replacement
• Hydration strategy

Post-Workout

• 0-30 minutes: Recovery nutrition
• 2 hours: Complete meal
• Evening: Slow-release protein

Meal Planning Strategy

Research by Close et al. (2019) recommends:

Training Days

• Higher carbohydrate intake
• Multiple small meals
• Timed protein doses

Rest Days

• Maintenance calories
• Recovery-focused nutrients
• Preparation for next session

Sport-Specific Considerations

According to Stellingwerff et al. (2019):

Endurance Sports

• Carb loading protocols
• Race-day fueling
• Recovery nutrition

Team Sports

• Quick energy sources
• Hydration planning
• Half-time nutrition

Strength Sports

• Protein timing
• Creatine supplementation
• Energy availability

Recovery Optimization

Peake et al. (2020) outline:

Immediate Recovery (0-2 hours)

• 20-25g protein
• 1.0-1.2g/kg carbs
• Fluid replacement

Extended Recovery (2-24 hours)

• Nutrient dense meals
• Anti-inflammatory foods
• Sleep optimization

References

1. Thomas, D. T., et al. (2021). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 53(3), 543-568.
2. Burke, L. M., et al. (2021). International Association of Athletics Federations Consensus Statement 2019: Nutrition for Athletics. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 73-84.
3. Jeukendrup, A. E. (2020). Periodized Nutrition for Athletes. Sports Medicine, 47(1), 51-63.
4. Close, G. L., et al. (2019). New Strategies in Sport Nutrition to Increase Exercise Performance. Free Radical Biology and Medicine, 98, 144-158.
5. Stellingwerff, T., et al. (2019). Nutrition for Power and Sprint Training. Journal of Sports Sciences, 37(21), 2456-2481.
6. Peake, J. M., et al. (2020). Recovery of the Immune System After Exercise. Journal of Applied Physiology, 122(5), 1077-1087.

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