Optimizing Performance: Nutrition Strategies for a Soccer Game

September 23, 2024July 31, 2024 by Britt

Optimizing Performance: Nutrition Strategies for a Soccer Game

Soccer is an endurance sport that requires a steady supply of nutrients. Optimizing energy levels and performance involves special attention to fueling strategies before, during and after training and competing. In order to keep up with high energy and fluid requirements, special attention needs to focus on practices, games and tournaments. Stay ahead of your fueling by following these guidelines.

Pre-Game Nutrition (1-4 hours before the game):

Hydration: Start hydrating well in advance. Aim to drink water consistently throughout the day leading up to the game. Avoid excessive sugary drinks and caffeinated beverages.

3-4 hours before kick-off:

Meal: Consume a meal rich in carbohydrates about 3-4 hours before the game. This could include pasta, rice, bread, or potatoes. Carbohydrates are crucial for providing the energy needed during prolonged physical activity. Include a moderate amount of lean protein (e.g., chicken, fish, tofu, or peanut butter) in your pre-game meal to support muscle repair and maintenance. Keep fats moderate in your pre-game meal to avoid stomach discomfort. Opt for healthy fats like those found in nuts, seeds, or avocado.

1-2 hours before kick-off:

Snack (Optional): If your pre-game meal is more than 4 hours before the game, consider a small snack. A banana, pretzels, peanut butter on crackers, yogurt, or a granola bar can provide a quick energy boost.

Avoid Heavy or New Foods: Stick to foods you are familiar with and avoid heavy, greasy, or spicy meals that may cause digestive issues.

Photo credit Claudia Heitler

Hydration During the Game:

Water: Drink water regularly throughout the game. Small, frequent sips are better than drinking large amounts at once.

Electrolytes: If the game is intense or in hot weather, consider a sports drink that provides electrolytes to help maintain hydration and replace minerals lost through sweat.

Half-Time Nutrition:

Quick Carbs: Consume easily digestible carbohydrates during half-time to replenish glycogen stores and maintain energy levels. Some examples include:

Small banana
Apple slices
Orange slices
Apple squeeze packets
Dried fruit such as mango or raisins
Energy bar – Clif Zbar
Pretzels
Sports drink or coconut water

Foods to avoid at half time: protein bars, fatty foods (chips) or high-fiber foods can cause gastrointestinal issues because they take longer to leave the gut.

Post-Game Recovery:

Hydration: Continue to drink water to replace fluids lost during the game. Replace fluids by sipping water or sports drinks with your post-game meal.

Food: Within an hour of finishing the game, consume a meal or snack that combines carbohydrates and protein to support muscle recovery and glycogen replenishment. Examples include a turkey sandwich, yogurt with fruit, or a protein shake with fruit.

Travel tips:

Frequent travel can make it difficult to keep up with your fueling plan. Pay special attention to timing of meals and snacks to ensure plenty of time for digestion.

Eat meals 3-4 hours before kick off
Use insulated coolers to keep beverages cold
Pack extra snacks

○ Peanut butter and jelly sandwich

○ Trail mix with dried fruit

○ Rice cakes or pita chips and hummus

○ Fresh or dried fruit

○ Granola bar

○ Clif bar

○ Dry cereal

○ Pretzels

○ Peanut butter pretzels

○ Saltines

INJURY PREVENTION FOR MARATHON RUNNERS

July 21, 2024July 12, 2024 by Britt

Injury prevention for marathon runners

Brendan Martin discusses important tips to prevent injuries at the start of marathon training.

Fuel up: Power-Packed Meal Ideas for Athletes

July 1, 2024June 30, 2024 by amystephens

Fuel up: Power-Packed Meal Ideas for Athletes

My favorite meals for athletes! Refuel your energy with this list of delicious meals.

Sample meal ideas

Breakfast

Whole grain or sourdough toast topped with:

Cottage or ricotta cheese and sliced tomato

Mashed avocado, olive oil, salt, crushed pepper

Mashed avocado, strawberries, coconut flakes, maple syrup

Nut butter and fruit (banana and peanut butter)

Whole grain waffles with syrup and sliced fruit

Granola with milk and fruit

Greek yogurt and fruit, topped with granola

Smoothie made with ice, milk, spinach, banana, fruit, and chia seeds

Breakfast burrito – sauteed veggies, scrambled eggs, cheese

Oatmeal topped with nut butter and fruit

Overnight oats topped with fruit and cinnamon

Lunch

Quesadilla with red peppers, rice, beans and cheese

Sandwich on sliced bread, pita or wrap with protein such as hummus, sliced turkey or chicken with lettuce/tomato and fruit

Rice bowl with chicken and vegetables

Pasta salad with tomato, basil and mozzarella

Baked potato, grilled chicken, steamed broccoli

Salad with protein (chicken/tofu) and starch (beans, quinoa or sweet potato), avocado and dressing

Pasta salad with vegetables and grilled chicken

Vegetable or chicken burrito with rice, beans, and spinach

Quinoa salad with vegetables, slivered almonds and beans

Sushi rolls and a salad

Homemade pizza on pita or toast with sauce and mozzarella cheese

Three bean salad made with string beans, white beans and garbanzo beans

Grilled vegetable sandwich with pesto and mozzarella

Dinner

Burrito made with rice, beans, sauteed spinach, guacamole, and salsa

Pasta with mixed vegetables and turkey meatballs

Grilled chicken or salmon with quinoa and roasted vegetables

Teriyaki rice bowl with sauteed veggies and chicken, tofu or salmon

Soups – split pea, minestrone, lentil, chicken noodle

Stuffed potato with broccoli, cheese and plain yogurt

Vegetable or chicken curry over rice

Grilled fish with baked potatoes and steamed broccoli and asparagus

Homemade vegetable pizza (made with pita)

Homemade burger (turkey, lean beef, chicken) on a whole grain roll, and served with a salad

Baked tofu, soba noodles and vegetables

Chicken or shrimp kabobs with vegetables over rice

Snack ideas

Cheese and crackers

Greek yogurt with fruit

Toast with peanut butter

Vegetables and hummus

Avocado toast

Fruit smoothie

Raisin toast with ricotta

Cottage cheese with blueberries

Sliced turkey and fruit

Small handful nuts and a piece of fruit

Homemade energy bites

Dessert

Yogurt parfait, fruit, honey

Chocolate chia pudding

Dark chocolate

Yogurt with chocolate chips

Mixed berries (strawberries, blueberries, rasperries)

When Should You Use Electrolytes?

June 16, 2024June 11, 2024 by Britt

When Should You Use Electrolytes?

Athletes often lose a significant amount of sweat when working out, especially in the summer months. Because sweat contains electrolytes, it’s essential to replace them to maintain proper hydration and muscle function. This ensures you perform at your best and recover eectively.

What Are Electrolytes?

Electrolytes are essential minerals responsible for regulating bodily fluids, enabling muscle contractions, and assisting nerve function. They attract water and distribute it to areas in the body where it is required most. Furthermore, electrolytes play a crucial role in transmitting electrical signals that govern muscle movements, ensuring coordinated actions and proper heart function. Key electrolytes include:

Sodium
Potassium
Chloride
Magnesium
Calcium

How Are Electrolytes Lost?

Sweat consists of water and electrolytes, including sodium, potassium, magnesium, and calcium. When you exercise, get hot, or feel stressed, your body sweats to cool down, losing electrolytes in the process. Sodium and chloride are lost the most, which is why sweat tastes salty, but smaller amounts of potassium, magnesium, and calcium are also lost.

How Do I Know When To Replace Electrolytes?

The amount of electrolytes you lose depends on factors like exercise intensity and duration, the weather, and your individual sweat rate. Here are some signs that you might need to replace electrolytes:

● You’re a salty or heavy sweater

● You experience frequent cramping during and after exercise

● You have a low-salt diet

How Much Electrolytes Do I Really Need?

The amount of sodium loss from sweat varies from person to person. For exercises lasting more than an hour, it’s important to replace electrolytes. For shorter activities, replenishment isn’t usually necessary unless temperatures are very high and you’ve sweated excessively. A good starting point is to consume 300-500 mg of electrolytes for every hour of exercise.

On warm days, sip an electrolyte drink or consume a salty breakfast to prepare.

Gatorade makes a sweat patch that measures sweat loss to help you understand your electrolyte needs. You wear the patch while working out, and then after you’ve finished you can scan the patch within the Gatorade Gx app to find out what was lost and what needs to be replenished.

Can you over-do electrolytes?

Some signs and symptoms of too much electrolytes:

● Elevated heart rate

● Headache

● Breathing difficulties

● Nausea and vomiting

What Are the Best Ways to Get Electrolytes?

Here are some great options for replenishing electrolytes:

● Skratch Labs Hydration Sports Mix: Contains a substantial amount of electrolytes and 20 grams of carbohydrates for recovery.

● Gatorade Endurance Formula: Replenishes electrolytes and carbohydrate stores.

● Homemade: Add 1⁄4 teaspoon of salt to Gatorade for a fast and inexpensive way to replenish electrolytes.

● Nuun and LMNT: Reliable sources of electrolytes, but pair them with a carbohydrate-rich food or drink after a run as they contain only 2g of carbohydrates per serving.

● SaltStick Electrolyte pills & GU Electrolyte Capsules: Convenient option for replenishing sodium.

Typical Fueling Guideline for Endurance Races

● Sip water or an electrolyte beverage throughout the day.

● About an hour before the race, sip 10-20 oz of fluids.

● During an endurance event, consume 300 mg of electrolytes per hour and 4 – 7 oz fluid every 20 minutes. You might need more or less depending on the weather, exercise intensity, and body mass.

● After you’ve raced, replenish lost fluids by drinking 16-33 oz until your urine is pale yellow.

References

Armstrong LE. Rehydration during Endurance Exercise: Challenges, Research, Options, Methods. Nutrients. 2021;13(3):887. Published 2021 Mar 9. doi:10.3390/nu13030887

Sports and hydration for athletes: Q&A with a Dietitian. Johns Hopkins Medicine. October 30, 2023. Accessed June 5, 2024. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-fo r-athletes.

Orrù S, Imperlini E, Nigro E, et al. Role of Functional Beverages on Sport Performance and Recovery. Nutrients. 2018;10(10):1470. Published 2018 Oct 10. doi:10.3390/nu10101470

SEO J. The science of hydration: How electrolyte drinks enhance athletic performance and endurance. eLoad Sport Nutrition. February 21, 2024. Accessed June 5, 2024. https://eloadsportnutrition.com/the-science-of-hydration-how-electrolyte-drinks-enhance-athletic-performance -and-endurance/.

Shirres SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-S46. doi:10.1080/02640414.2011.614269

Refueling After a Workout When You’re Not Hungry

May 26, 2024May 11, 2024 by amystephens

Refueling After a Workout When You're Not Hungry

Why is eating after a workout important?

Eating after a workout is important to optimize recovery, performance and overall health. Eating within one hour after a workout enhances recovery. This period of time is known as the glycogen window, during which nutrients are maximally absorbed into the body. Over the next 6-12 hours, absorption will continue, but at a slower rate. Consuming carbohydrates within the first hour after a workout aids in glycogen repletion while protein prevents further muscle breakdown. Nutrients consumed after a workout are important to facilitate adaptations during a training block and prevent injury. However, meeting nutritional requirements can be difficult if you’re experiencing nausea or have a decreased appetite.

Fueling after a workout is especially important if you have high energy demands such as training on consecutive days. Food will help your body recover faster in time for the next workout. Protein consumed after a workout helps damaged muscles rebuild and get stronger. In addition, food will keep up energy levels for the duration of the day so you can start your next workout feeling ready to train.

What causes a poor appetite and nausea?

Nausea or poor appetite develops as a result of stress hormones released during a training session. These hormones, cortisol and adrenaline, are necessary to produce power during a workout. While these hormones are elevated, other hormones that are responsible for hunger are suppressed. As a result, you may experience a poor appetite or even nausea after a workout. However, once exercise is completed, your hormones will reset and normal hunger cues will return eventually.

Dehydration and electrolyte imbalances can also cause a poor appetite and nausea.

How do I eat if I’m not hungry?

In the post-workout period, you may need to override your body’s natural cues so that you eat even if you don’t feel hungry. This is crucial for staying ahead in fueling your body’s recovery process.

Here are some tips if you feel nauseous:

Hydrate by sipping cold recovery beverages such as Skratch Horchata or chocolate milk that also contain essential nutrients to kickstart recovery.
Obtain electrolytes from foods or liquids to accelerate hydration.
Choose colder foods like smoothies, yogurt or cut-up fruit.
Avoid high fat foods until the nausea improves.

Here are some tips if you have a poor appetite:

Begin eating by eating bland foods like crackers and toast, and hopefully, this will signal to your brain that it’s time to eat.
Select your favorite foods that you can look forward to eating such as pancakes with syrup.
If you’re still not feeling hungry, try having smaller meals and plenty of fluids throughout the day to make sure you’re keeping up with your refueling schedule.

If nausea continues or worsens despite nutrition changes, reach out to your healthcare provider.

References

Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. PMID: 14971430.

Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev. 2018 Apr 1;76(4):243-259. doi: 10.1093/nutrit/nuy001. PMID: 29444266; PMCID: PMC6019055.

Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2017. 14(1). https://doi.org/10.1186/s12970-017-0189-4.

Fast track recovery: How to eat when you’re injured

May 5, 2024 by amystephens

Fast track recovery: How to eat when you’re injured

If you’re an athlete dealing with an injury, adjusting your diet can aid in recovery and overall health. The best nutrition to support healing from soft tissue injuries like pulled muscles, strained tendons or damaged cartilage will differ from the best nutrition for hard tissue injuries like fractured or broken bones. Regardless of the type of injury, and whether your recovery period lasts a few days or a few months, and can be treated simply with rest or rehabilitation or even surgery, nutrition plays an important role in getting you back to your sport.

Nutrition through a period of injury can be particularly challenging for athletes with a history of eating disorders, as lower levels of activity may trigger negative thoughts or behaviors. If you find yourself overwhelmed by your eating plan or constantly thinking about food, it’s essential to reach out to a qualified sports dietitian for additional support.

The following dietary considerations will promote healing and strength through an injury:

Maintain a Positive Energy Balance: the most important factor to consider. Ensure you are consuming enough calories to support your daily expenditure. This means, you need to eat enough to prevent weight loss which is a sign that healing is delayed. Aim to eat in a calorie surplus to aid in healing. It’s important to note that using crutches, physical therapy (PT), and cross training require additional energy.
Increase Protein Intake: Protein is crucial for muscle repair and recovery. Endurance athletes in particular may find they need to shift from a carb-focused diet to one that prioritizes more protein as they focus on rehabilitation and muscle building. Glycine is an amino acid that becomes essential during injury. It acts as a precursor for a variety of metabolites involved in inflammation.Foods with glycine include meats, seeds, and salmon. Other high quality proteins can be found in sources like eggs, dairy, legumes, and plant-based protein sources like tofu or seitan. Aim for 1.5-1.7 grams protein per kilogram of body weight. For example, if you weigh 140 pounds, aim for 25-35 grams of protein per meal which is about 4-5 ounces of chicken or salmon.
Incorporate Collagen: Collagen is a protein that helps maintain and repair tendons, ligaments and other connective tissues. Consuming collagen-rich foods like bone broth or adding a collagen supplement to your diet may support both soft and hard tissue health. Vital Proteins collagen supplement can be easily dissolved in a glass of water or juice before or immediately after exercise.
Focus on Anti-inflammatory Foods: Foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, can help reduce inflammation, which may lengthen healing time if left alone. Including plenty of fruits, vegetables, whole grains, nuts, seeds and fish can also support the body’s healing process by reducing inflammation.
Stay Hydrated: Drinking plenty of water is essential for overall health and healing, even though you may be sweating less during injury. Proper hydration supports tissue repair and helps maintain muscle function. Aim to have 10-20 oz fluids per meal and extra when you are sweating.
Consider Vitamin and Mineral Supplements: Certain vitamins and minerals play a role in muscle function and recovery. Vitamin C, vitamin E, and zinc are important for tissue repair, while calcium and vitamin D support bone health. However, it’s best to consult with a healthcare professional before starting any new supplements.
Stimulate Bone Growth: Bone growth requires adequate calories overall as well as high-quality protein, Vitamin D and calcium. Consume at least three servings of the following: dairy (yogurt, milk, cheese), salmon, fortified cereals, fortified OJ and egg yolks.
Reduce Processed Foods and Sugars: Processed foods and added sugars can contribute to inflammation and may hinder the body’s healing process. Additionally, consuming too many processed foods displaces more nutrient dense foods that can aid in healing.
Pay attention to your body: During injury recovery, it’s important to stay attuned to how your body feels. It’s normal to have a decreased appetite, so you may find that you need fewer snacks in your meal plan. Since everyone’s body is unique, it’s important to pay attention to your body’s signals and adapt your diet accordingly to prioritize healing and recovery.
Seek Rehabilitative Support: Collaborate with a skilled physical therapist to safely return to your sport and determine how continuing sessions might help prevent future injuries.

How to Prepare for the Brooklyn Half Marathon

April 24, 2024April 20, 2024 by amystephens

How to Prepare for the Brooklyn Half-Marathon

In this speaker panel at NYRR, we covered everything you need to know about preparing for the Brooklyn Half Marathon. We discussed what to wear, how to train and I focused on how to fuel. I discussed fueling workouts, how to use gels, electrolytes and best foods to eat on race day.

Best Protein Bars, according to a Sports Dietitian

April 7, 2024April 1, 2024 by Britt

Best Protein Bars,
according to a Sports Dietitian

Protein bars can be a convenient and portable option for adults and teens looking to supplement their protein intake, especially for those who are active in sports or physical activities. It’s important to remember that food is always the best option and protein bars are useful when food is not available. When choosing protein bars, it’s essential to consider factors such as the ingredients, nutritional content, and taste. Here are some tips for selecting the protein bars:

Look for Whole Food Ingredients: Choose protein bars with a short and recognizable list of ingredients. Opt for bars that contain whole food ingredients such as nuts, dates, egg whites, or honey.

Incorporate Carbohydrates: Carbohydrates play a crucial role in recovery alongside protein. They aid in replenishing glycogen stores, allowing protein from food and bars to be utilized for muscle building. If your protein bar has a low carbohydrate content (<15 grams), consider supplementing with a fruit or another form of carbohydrate to ensure you meet your nutritional requirements.

Consider Protein Content: Choose protein bars that provide a moderate amount of protein per serving, typically ranging from 10 to 20 grams. This amount of protein can help support muscle repair and growth, especially for active teens engaged in strength training or sports. The best sources of protein that contain all essential amino acids are from whey, casein, egg whites, or soy.

Pay attention to the Sugar Content: Select bars sweetened with natural sources of sugar like cane sugar, honey, agave, or from real fruit like dates.

Check the Fiber Content: Fiber in protein bars can help promote satiety, support digestive health, and regulate blood sugar levels. However, too much fiber can lead to bloating and gastrointestinal discomfort which can negatively affect performance for an athlete. Aim for bars with about 3-5 grams of fiber per serving.

Consider Dietary Restrictions: Take into account any dietary restrictions or preferences you may have, such as allergies, intolerances, or dietary preferences (e.g., lactose intolerant, vegetarian or vegan). Choose protein bars that align with your specific dietary needs.

Consider Taste and Texture: Sample different protein bars to find options that you enjoy both in terms of taste and texture. Choosing bars with flavors and textures that are appealing can increase the likelihood that you will incorporate them into their diet.

Best time to eat a protein bar

The best time to eat a protein bar is following a strenuous workout or as a snack paired with a carbohydrate.

Post-Workout: Consuming a protein bar within 30-60 minutes after a workout can help kickstart the recovery process by providing your muscles with the necessary amino acids to repair and rebuild. Pairing the protein bar with carbohydrates can also help replenish glycogen stores and support muscle recovery.
On-the-Go Snack: Protein bars are ideal for on-the-go snacking when you don’t have access to a full meal or when you need a quick and convenient source of nutrition. They can be kept in your bag, car, or desk drawer when you feel hungry.

Here are a few of my favorite options

RX Bar – 220 calories, 23g carbohydrates, 12g protein, 4g fiber

GoMacro Bar – 270 calories, 39g carbohydrates, 12g protein, 3g fiber

Rise – 280 calories, 20g carbohydrate, 20g protein, 4g fiber

Perfect bar – 340 calories, 27g carbohydrate, 17g protein, 3g fiber

Aloha bar, 220 calories, 26g carbohydrates, 14g protein, 10g fiber*

*contains a significant amount of fiber

NUTRITION GUIDELINES FOR COLLEGE ATHLETES

March 23, 2024 by amystephens

nutrition guidelines for college athletes

As a college athlete, proper nutrition is crucial for fueling your performance, supporting recovery, and maintaining overall health and well-being. It’s important to remember that your bodies are still developing and getting stronger. Nutrition has to be adequate to fuel you as a human, exercise, recovery and commuting to class. It’s important to pay careful attention to ensure you are fueling your body to stay healthy and prevent injuries. Additionally, as training volume and intensity increase over a training period, dietary needs evolve. Athletes must adapt their food intake to align with workout intensity and duration throughout the semester to avoid underfueling.

Here are some tips on how to nourish your body as a college athlete:

Eat on a Schedule: Establishing a regular eating schedule is essential for college athletes to maintain energy levels, support performance, and facilitate recovery. Eat meals every three-to-four hours and snacks as needed to ensure that your body has a steady supply of fuel to support athletic performance

Prioritize Balanced Meals: Aim to eat balanced meals that include a mix of carbohydrates, protein, healthy fats, fruits, and vegetables. This provides your body with the necessary nutrients for energy, muscle repair, and overall health.

Fuel Before Workouts: Consume a carbohydrate-rich meal or snack 1-3 hours before workouts or practices to provide your body with the energy it needs to perform. Choose foods that are low in fat and fiber. Some easily digestible options include: oatmeal, whole grain toast with nut butter, or a banana.
Stay Hydrated: Proper hydration is essential for athletic performance and overall health. Drink water throughout the day and especially before, during, and after workouts. Carry a reusable water bottle with you to ensure you’re staying hydrated throughout the day.
Plan Ahead: With a busy schedule of classes, practices, and games, it’s important to plan your meals and snacks in advance. Pack healthy snacks like nuts, fruit, yogurt, or granola bars to have on hand between classes and workouts.
Optimize Post-Workout Nutrition: Consume a combination of carbohydrates and protein within 30-60 minutes after workouts to support muscle recovery and glycogen replenishment. Foods after a workout are especially important to prevent injuries. Options include chocolate milk, a smoothie, or a sandwich on whole grain bread.

Choose Nutrient-Dense Foods: Focus on nutrient-dense foods that provide a wide range of vitamins, minerals, and antioxidants to support overall health and performance. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
Listen to Your Body: Pay attention to your hunger and fullness cues, as well as any signs of fatigue or sluggishness. Eat when you’re hungry and stop when you’re satisfied, and adjust your nutrition plan based on your individual needs and training demands.
Practice Portion Control: While it’s important to fuel your body adequately, be mindful of portion sizes to avoid overeating.
Seek Support: Take advantage of resources available to you, such as nutrition counseling services offered by your college or university. A registered dietitian can provide personalized guidance tailored to your specific dietary needs and athletic goals.
Balance Social and Dietary Needs: While it’s important to prioritize healthy eating habits, it’s also okay to enjoy occasional treats and meals out with friends.

By following these tips and prioritizing proper nutrition, you can fuel your performance as a college athlete and support your overall health and well-being.

5 TIPS TO build MUSCLE

March 15, 2024 by amystephens

5 TIPS TO build MUSCLE

Building muscle is a process that requires strategic nutritional and workout practices. Rather than focusing on losing body fat, focus on what you can do to increase muscle growth. Here are some helpful tips that can help you achieve your muscle-building goals more effectively.

1. Eat Enough Calories

You need to be in a calorie surplus to gain muscle. This means you need to consume more calories than your body burns throughout the day. It might be helpful to pack extra snacks to fill in gaps between meals. This ensures you consistently have the energy to fuel your workouts and promote muscle growth.

2. Eat Often, Every 3-4 Hours

In order to maximize muscle growth, it’s recommended to spread out your protein intake throughout the day. According to a study by Schoenfeld (2018), aim to eat three meals and a couple of snacks each day to reach your nutrition targets. This ensures your body always has the nutrients it needs to repair and build new muscle tissue.

3. Target 20-40 grams Protein per Meal

Protein is key to muscle growth. That’s about 3-5 oz of chicken, fish, turkey, 3 eggs, 6 oz of tofu, or a serving of Greek yogurt with nuts. Use a food-first approach and incorporate protein supplements only when reaching your targeted protein amount is not feasible. Aim for .2 grams protein per pound per meal and .1 per pound for snacks.

4. Eat Carbs & Protein After Workouts

After a workout, your muscles are primed to absorb nutrients. Include 20-40 grams of high-quality protein within the first hour after a workout to improve muscle growth and recovery. Additionally, carbohydrates replenish glycogen stores, further promoting recovery and growth. Aim for a 3:1 ratio of carbs to protein.

5. Take Recovery Days

Muscle growth happens outside the gym. In order to gain muscle, your body needs time to recover and repair damaged muscle tissue. Therefore, it’s crucial to schedule recovery days into your workout regimen.

Common Questions:

To grow muscle, do I need to use pre-workout protein drink?

Pre-workout drinks can give you an energy boost because many contain caffeine however, they aren’t necessary for muscle growth. The keys to growing muslce is a consistent workout regimen, proper nutrition, and adequate rest.

When is the best time of the day to eat to build muscle?

Eat high-quality protein within one hour of finishing a workout to maximize muscle growth. Then continue to eat every 3 hours to facilitate muscle recovery and growth. Remember that protein supplements are more effective when your calorie balance is correct.

I’m a runner, should I take creatine?

The American Pediatric Association does not recommend use for individuals under 18 years old. Creatine works by converting carnosine in muscle at a faster rate, resulting in increased muscle strength. For runners, creatine can aid in short, high-intensity sprints and lifts lasting 0-30 seconds. Currently, creatine is being studied for use with endurance athletes. For more information on creatine such as dosing, click here.

What protein supplements are the best?

When food isn’t readily accessible, such as at a gym, field or track, protein supplements are a convenient option to meet protein needs. Along with a balanced diet, protein supplements are a great way to fill in the gaps to reach protein targets. However, the “best” supplement varies based on individual needs, dietary restrictions, and preferences. Protein supplements derived from animal protein tend to be complete proteins. This means they contain all essential amino acids in which the body cannot make. Some examples are whey, casein, and egg. A great plant-based option that are also complete proteins are soy and pea protein.

Follow @amystephensnutrition for more tips on how to effectively build muscle and improve your athletic performance.

References

Schoenfeld, B.J., Aragon, A.A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr 15, 10.

Amy Stephens