Two pillars of a healthy lifestyle are nutrition and exercise. They can help lower your risk of many conditions and diseases, as well as improve your mental health. A low FODMAP healthy diet should provide the minimum amount of nutrients that you require every day. These include healthy fats, protein, vitamins, and minerals. There are also nutrition tips for athletes, regardless of whether they are competitive or recreational.

Your body's ability to perform at its best is a key factor in helping you achieve or surpass your fitness goals. The 2018 Physical Activity Guidelines For Americans recommends that you do at least 30 minutes of exercise five days a week, or about 150 minutes each week. You might do more than that, but you could do more.

These nutrition tips are applicable to both competitive and recreational athletes who want to gain an advantage over their competition. Continue reading to discover many foods that provide the nutrients and energy you need for training and recovery, as well as the best timing to eat them.

 

Athletic performance nutrition on the low FODMAP diet

 

When you are physically active, there are many nutrients that you should pay attention to. These nutrients are fluids, calories and carbohydrates as well as protein.

 

Fluids

 

Because it maintains the body at the right temperature and hydration, water is the most important nutrient to athletic performance. Your body can lose many liters of sweat in just one hour of intense exercise. A two percent drop in your hydration level can have a negative impact on your performance.

How can you determine how much fluid to consume? Clear urine is an indicator of sufficient hydration. Even if you feel thirsty, make sure to drink the recommended amount at the times listed in the section below.

 

Calories

You'll need more calories if you are very physically active than someone who's not. Your body needs fuel to give it the energy and strength it requires. Be careful. Be aware that people tend to underestimate the amount of calories they burn during exercise, so don't eat too many calories.

A male competitive athlete requires 2,400-3,000 calories daily, while a female competitive athlete needs 2,200-2.700 calories per. You don't necessarily need these many if you aren't competing. 

 

Carbohydrates

 

Carbohydrates are what your muscles use to fuel themselves when you're working.

There are two types: simple and complicated carbohydrates. Simple carbohydrates can be found in sweetened drinks and sodas. They provide lots of energy but few vitamins and minerals. Simple carbohydrates can also be found in white pastas and breads as well as cereals. Complex carbohydrates are starches that contain more nutrients, including vitamins, minerals and fiber. Complex carbohydrates can be found in fruits, whole grains and legumes, as well as seeds, nuts, seeds, nuts and other legumes.

Complex carbohydrates are best for your daily carbohydrate requirements. Simple carbohydrates can be used during and after intense exercise. Because more intense exercise requires more carbohydrates to quickly burn fuel, this is why you should have more simple carbs. Simple carbohydrates can help you feel more energetic before and after a workout, as well as helping you work harder and recover quicker. However, they are not recommended to be your main source of carbohydrates.

 

Protein

Protein is an important component of muscles. It also plays an important role in other functions, such as tissue repair and bone health, immune system, enzymes, neurotransmitters, and so on. If you are concentrating on muscle-building resistance exercise, it is important to increase your protein intake. Your body can also turn to protein for fuel if your carbohydrate reserves are exhausted. This is why athletes require more protein than non-athletes. Athletes need as much as 2g protein/kg/day. If they are doing intense training, it could be up to 2.2g protein/kg/day.

If you are eating enough calories, this doesn't mean you should eat high-protein foods and use protein supplements. This is because Americans eat twice the amount of protein they need. Lean meats, eggs and dairy are all good sources of protein.

 

Different types of exercise nutrition on the low FODMAP diet

 

You can improve your performance and health by eating a variety of nutrients and staying hydrated. These are key nutrition tips to help you fuel your performance, depending on what type of exercise you do and how long it will last.

 

Before any exercise

 

Drink 2 cups of water approximately 2 hours before you start your workout to avoid dehydration.

 

PRO TIP: To determine how much fluid you have lost by exercising, weigh yourself before and after the workout. The amount of water you have lost will determine the difference in your weight. To replace that fluid, follow these guidelines.

 

If your goal is to improve athletic performance, such as for a big match, then you should eat well. A small meal with fibrous carbs and low fat should be consumed 60-90 minutes before you start your workout. 

 

If your workouts last less than an hour

 

Water is the fluid of choice. During your workout, you can drink up to one cup every 15-20 minutes.

 

If you plan to exercise for longer than an hour

 

Get some carbohydrates before you start. Also, limit your intake of fat. This could be a glass of low FODMAP juice or a cup of low FODMAP yogurt, or a low FODMAP English-style muffin. 

You'll need to consume lots of fluids during intense aerobic exercise. For the first hour, drink up to 1 cup water every 15-20 minutes.

You will need to replenish electrolytes and carbohydrate for the second and subsequent hours. This is when you can change your fluid to a sports beverage if you wish. You should aim to drink 5-10 ounces of fluid every 15-20 minutes. For the second hour, stick to water and not a sports drink. Add in food sources of electrolytes such as a couple of handfuls of gluten free pretzels and half a cup low FODMAP granola.

 

After any exercise

Your body's stores of fluids, energy and energy are depleted by exercise. You may need to replenish your fluids depending on how hard you exercised. Fluids are the best way to replace any weight loss from your training sessions. For every pound lost exercising, you should drink at least 3 cups of fluids within the next 6 hour.

You can replace any fluid loss with water if you are active for less that 60 minutes. You'll need to consume more carbohydrates and a little protein if you train for longer than 90 minutes. You can choose from a trail mix, yogurt with granola, or a sports bar. 

 

Takeaway

 

No matter if you are a competitive athlete or just a weekend warrior, fueling properly can help improve your performance. Water is the first and most important nutrient. Hydration should be done before, during, after, and following your workout. You should also eat enough calories, carbs, and protein to fuel your workout and replenish any nutrients lost.

 

References

Bernardot D. (2018 December 4). American College of Sports Medicine. (2018, December 4). https://www.acsm.org/home/featured-blogs---homepage/acsm-blog/2018/12/04/ten-sports-nutrition-facts

 

Centers for Disease Control and Prevention. (2020, October 7,). What amount of physical activity are adults required to do? https://www.cdc.gov/physicalactivity/basics/adults/index.htm

 

Clark, N. (2019, June 18). American College of Sports Medicine. Sports nutrition myths dispelled! https://www.acsm.org/all-blog-posts/acsm-blog/acsm-blog/2019/06/18/sports-nutrition-myths-busted

 

Clifford, J. and Maloney, K. (n.d.) Colorado State University Extension. Nutrition for the Athlete - 9.362 https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/nutrition-for-the-athlete-9-362/

 

MedlinePlus. (2019, May 13,). Performance nutrition. https://medlineplus.gov/ency/article/002458.htm

 

Murray, B. (2019, March 14,). American College of Sports Medicine. Clarifying carbohydrate confusion. https://www.acsm.org/all-blog-posts/certification-blog/acsm-certified-blog/2019/03/14/nutrition-vs.-performance-nutrition-carbohydrate-confusion

 

Richards, L. (2021, April 20). Medical News Today. How nutrition and athletic performance are related. https://www.medicalnewstoday.com/articles/nutrition-for-athletes

 

University of Wisconsin School of Medicine and Public Health. (2019, March 4, 2019). Peak athletic performance eating. https://www.uwhealth.org/news/eating-for-peak-athletic-performance