Often after a workout I found I was feeling really tired and achy. At first I though it was just a matter of not being used to it, but as the feeling persisted I decided to do a bit of research on nutrition. I am not a nutritionist myself, but here’s a summary of what I found.
General sport nutrition
Carbohydrates provide energy, and if the body runs out it will use proteins. But proteins are needed for building and repairing tissue, muscles, red blood cells and for synthesizing hormones and enzymes, so if the body is using them as fuel they will not be available for their normal use. Ideally then, an athlete’s diet will be high in carbohydrates, as it optimize muscle glycogen stores, which are the preferred source of energy during prolonged activity. Stores of iron and zinc get depleted more quickly when doing sport.
General vegetarian nutrition
As we vegetarians know (or should know) too well it is important to ensure we eat enough proteins throughout the day. This is even more important for those vegetarians who engage in strenuos physical activity. The usual protein sources (legumes, grains, nuts, dairies, egg) are reccomended.
Calcium can be a concern too, as a lack of it weakens the bones. Dairies are the preferred sources, while green vegetables provide some too. Another nutrient vegetarians need to be careful about is iron, more so if doing sport. Lack of iron causes weakness and fatigue after exertion. Seeds, eggs, seaweed, greens are a good source. Bear in mind that vitamin C improves iron absorption. Good vegetarian iron sources also tend to have high level of zinc.
Riboflavin B2 and B12 are two vitamins vegetarians need to be careful about. Soybeans, greens, seaweed, nuts, Marmite and avocados are good sources.
What the body needs when
The pre-training meal shouldn’t be more than 800 calories, and a rule of thumb is leave one hour for each 200 calories in a meal. That is, an 800 calories meal should be eaten 4 hours before training, or a 200 calories one 1 hour before. The meal should be carbohydrate rich and low in fats and fibre. Replacing fluids and carbohydrates during training is important - drink a cup of water every 20 mins (or more in a hot environment). Carbohydrates replacement is necessary roughly every 90 mins of training.
The most important meal is the post training one. Fluid, carbohydrates, and proteins need to be replaced (see General sport nutrition above). Proteins should be eaten straight after a workout, and carbohydrates 15-30 mins after a workout, followed by regular intake of carbohydrates every 2 hours afterwards.
Meal ideas
- Breakfast:
- ceareals with dried fruits, nuts, fresh fruit and youghurt, wheat germ, ground flaxseed;
- wholegrain bread with almond butter, honey, fresh fruit, and milk
- Snacks:
- nuts
- seeds
- dried fruits
- fresh fruits
- smoothies
- wholegrain bread with peanut butter, or marmite
- Pre-training meal:
- Cereal with sliced bananas and skim milk or juice
- pancakes with fresh fruit topping
- oatmeal with fruit
- a baked potato topped with yoghurt and vegetables
- a light pasta dish, or pasta salad
- Carbogydrates replacement when training lasts 90 mins or more:
- Bananas
- dates or dried fruits
- isotonic drink
- Post workout meal:
- Protein drink
- dates or dried fruits
- isotonic drink
- fruit smoothies
- nuts
Links As I find more information on the subject, I will add links to my del.icio.us sport nutrition page link page.
