Energy needs vary on a daily basis and are often the cause of lethargy in athletes. However, we rarely ask ourselves whether a nutritional strategy might be a potential solution…
Having this fact in mind… is crucial
Every individual presents unique combination of genetic predisposition, daily biorhythm, personal and professional ambitions. Also, we differ in conditioning, properly adjusted training plan, physiological constitution, as well as character and personal intelligence. It is necessary to understand that our body requires individual and personalized approach and that our daily lives can hardly be classified into any classes or identical categories. We can only do that theoretically, but practices make us unique.
Understanding your own body and its reactions has become a prerequisite for the sport, but also a necessity for creating an optimal nutritional approach.
Nutritional needs vary on a daily basis because…
…because our activities and daily tasks also vary on a daily basis. The situation is really different if we did interval training yesterday and ran very lightly today. Why? Because to recover - crucial element is exactly what energy source did we spend. Although the amount of calories consumed is also important, this part theoretically becomes (and remains) a trivial number. Nutritionally speaking, the body will only fully recover when it replaces the energy source it lost.
Let's simplify some banal examples and focus on crucial things...
CASE 1:
- ACTIVITY: CYCLING
- DURATION: 98 minutes
- DIFFICULTY: comfortable (5/10)
- Kcal spent: 797 kcal
- Consumption: 40g carbohydrates
- Fluid: homemade isotonic + water (1,000 ml)
- Sweat: 1.900 ml
- Next activity: in 24 hours
CASE 2:
- ACTIVITY: CYCLING
- DURATION: 72 minutes
- DIFFICULTY: demanding (9/10); interval training
- Kcal burned: 894 kcal
- Consumption: /
- Fluid: water (100 ml)
- Sweat: 1,600 ml
- Next workout: within 12 hours (mild effort; duration 120 minutes)
CASE 3:
- ACTIVITY: SOCCER
- DURATION: 97 minutes
- DIFFICULTY: 7/10
- Kcal burned: 772 kcal
- Consumption: 25g carbohydrates (100 kcal)
- Fluid: isotonic (500 ml)
- Sweat: 1,250 ml
- Next training: match in 36 hours….
In all three cases, we have burned roughly the same amount of calories, but the question is WHAT we exactly those calories derived from.
Case 1:
Our activity was quite pleasant, i.e. its duration did not significantly affect our overall glycogen reserves. Why? Because we are in very good shape and our approach to nutrition is adapted to our biorhythm. In short, this means that at slightly lower intensities we rely heavily on fats and only partially on carbohydrates. Our heart rate was stable throughout the activity and we did not have any intense periods.
Case 2:
This training session was very challenging because we had dynamic sections and spent a lot of energy in a relatively short time. This happens because our heart rate was close to the upper limits of endurance, i.e. close to the lactate threshold; during the recovery from intervals heart rate went down, but it did not go very low. Simply, that's just how this training session went... ubrzano and what does that suddenly mean now? High i.e. accelerated heart rate requires an accelerated production of energy from our (body's) stores, in such a way that it is reached from the reserves of glycogen and glucose in the blood. This second part that reaches for fat is blocked because the process is too long. Therefore, most of this time we were consuming carbohydrates. predugačak. Stoga, u većini ovog vremena trošili smo ugljikohidrate.
Case 3:
Session involved rotations around the field with the aim of confusing the opponent during the free kick. In addition, specific sprints were regularly included in combination with light jogging. The characteristic of this sport is also the combination of vigorous efforts with recovery, something similar to case no. 2, but with shorter intensities. Explosive efforts required explosive energy in the form of glycogen and Phosphocreatine (PCr)A football player's physical fitness directly influences how quickly they can recover from high-intensity activities; when in peak condition, they will possess greater endurance during practices and games, allowing them to sustain their performance. Additionally, their heart rate stabilization will occur more rapidly and effectively, which helps to conserve glycogen stores.
While we depleted some glycogen levels during intense activities and the rest periods that followed, we believe this did not inflict any direct harm on the muscle. Nevertheless, the intense bursts of activity caused some muscle damage, which needs to be addressed quickly due to the upcoming match set to take place in 36 hours.
Once we have an approximate understanding of our expenditures, we rely on figures that cannot yet be accurately measured without advanced tools. If you have participated in a VO2max test or FatMax assessment within a lab setting, you are familiar with these specifics. Nonetheless, these measurements are only relevant for that specific moment because our bodies change over time... our training intensity fluctuates, as do our dietary requirements. It’s just that straightforward.
Let's move on....
Case number 1:
It indicates that the subsequent training session should be light and occur in 24 hours. While not strictly necessary, it's clear that we'll successfully restored glycogen levels by following a reasonable dietary plan that includes a variety of amino acids along with carbohydrates and healthy fats. Nutrition sources will improve the uptake of essential vitamins and minerals, effectively gearing up the body for the following day. The intake of 797 kcal can be spread across two, three, or four meals, and with a good night's rest, we'll be prepared for the upcoming workout.
Case number 2:
The next training session is scheduled for 12 hours. While the intensity may not be particularly high, it can still be quite taxing on the body if we have not properly supported our recovery through nutrition. No Despite our (potential) good level of fitness, to avoid training on low glycogen levels, we should prioritize replenishing our energy and getting quality sleep as soon as we can during those 12 hours.
Any kind of quick i.e. pre-prepared meal immediately after training (liquid calories) will significantly help the process. As an example, many will mention shakes or smoothies of various kinds and they are definitely right. Liquid calories will also have a multiplicative factor because they promote hydration (fluid replacement). Specifically, for this person 894 kcal is not much, but it can be too much in just one sitting. It’s preferable to spread this intake out slightly since our bodies recover in stages. Is there an urgent need to replenish glycogen? Foods with a high glycemic index can facilitate this process quite effectively.
Case number 3:
The upcoming task involves a contest, specifically a match, scheduled for 36 hours from now. This duration provides ample opportunity for full glycogen restoration, adequate protein consumption, and crucially, a comprehensive range of vitamins and minerals. From a nutritional standpoint, merely restoring glycogen levels holds little value without ensuring the proper balance of micronutrients, with Sodium being particularly essential. The characteristics of our sweat are also very important i.e. whether we belong to some higher, lower, or middle class.Understanding these and similar traits in football players often comes up during extra time of matches, when we (too) frequently see muscle cramps. While the exact cause of muscle cramps has not been specifically identified in general, minerals definitely play a major role in this situation.
In addition to previously mentioned facts, it is important to remember san tj. spavanje that sleep is actually the most important element in the recovery of any athlete. After any intense effort, we can have a perfect nutritional strategy and a perfect team of experts around us. However, if we fail to have enough sleep, our recovery will be incomplete. Although this is a separate topic, it is still an unavoidable fact.
With an attempt to simplify the facts as much as possible in the text above, for those who want to know more... keep on reading....
So, theoretically, in all three cases we used approximately the same number of calories, but we should ask ourselves the following:
Is it fat?
Is it glycogen reserves?
Is it a combination of these two components? What is the ratio?
Did we sweat a lot and how many minerals did we actually expel from ourselves?
Did we use protein as energy?
Did we damage the muscle a lot?
Did we manage to make up for some of the losses during that activity?
When is the next workout and what is its goal? How demanding is it?
How best to prepare nutritionally for that next workout (given the circumstances)?
Case 1:
During the activity, we consumed about 40 grams of carbohydrates in a very pleasant way because our gastrointestinal system was not maximally burdened by the intensity of the training. This is also very important because in such cases, many foods are suitable for well-trained athletes, while at high intensities they have to make careful (and sometimes tricky) choices. These 40 grams absolutely contributed not only to a good mood during the training, but also to the replenishment of lost glycogen reserves in the period post-workout. Although we spent a lot of energy in the form of fat, we still consumed some carbohydrates. Roughly speaking, efforts above 72 – 75 – 80% rely almost entirely on carbohydrates and we will very rarely have a training that does not reach that percentage for a single moment. So let's not mix up the facts… having a training that does not reach at least 70% of maximum intensity for even a second is difficult to achieve. Although the term is tempting, i.e. attractive, training 'exclusively on fat' is quite difficult to achieve. If anyone knows of different data, please feel free to contact me via email so we can comment on potentially different conclusions.
Also, during this activity we sweated out a total of 1,900 ml of fluid, and we consumed 1,000 ml. After training, we will definitely focus on replacing this fluid; for every 1,000 ml of fluid lost, we need approximately 1,250 – 1,500 ml. We should not forget that older population (50+) has weaker sensors for dehydration and that the younger population is becoming less accustomed to the need for regular fluid intake. This is very important because dehydration directly hinders recovery from training, but also the general feeling of freshness throughout the day. Therefore, we should constantly remind ourselves to drink regardless of the circumstances. Of course, we also consume fluid through food; in excel table I tried to simplify what it looks like. So, when it comes to fluid replacement, these 1,250 – 1,500 ml don't have to be through drinks only.
We can theoretically predict the precise amount of carbohydrates consumed, but if aware of personal characteristics, we can be quite accurate. For precise information, lab tests are needed (as mentioned before), which can change over time because our current state and method of eating can also change. For this particular situation, the guess is that we've spent 80-100 grams of carbohydrates.
The next workout is set for 24 hours later and it is not essential to fully replenish glycogen because that workout will not be very intense. We certainly have enough time for full replenishment and it isn’t even required to eat fast carbohydrates. So, foods with a low glycemic index will be enough, even though they will take longer to digest. We should remember that during the session we also consumed about 40 grams of carbohydrates, which makes this whole process easier for us.
If we want to have a high glycogen capacity, we will focus on restoring what we spent. By the next workout, we actually need around 60 grams of carbohydrates, which is a really small amount of food overall. For example, it could look like this:
- DINNER AFTER TRAINING: Whole grain rice 30 g + carrots 100 g; White or red meat 200 g; spicy oil 10 g
- BREAKFAST THE DAY AFTER: oatmeal 10 g; spelt flakes 10 g + milk 100 ml; blueberries 100 g, chia seeds 5 g
- TRAINING….
If we look at the numbers in this case uniformly, it is evident that consumption during training contributes greatly to the situation in general.
Case 2:…
Given the intensity of the training, we did not push ourselves to eat calories during the activity and all the energy was taken directly from the body's reserves. We injured the muscle, which is now very important to heal. Nutritionally, proteins, or amino acids will fix muscle injuries, and carbohydrates will restore the used up glycogen. Although recovery cannot be fully achieved with one or two small meals, that is, within 3-4-5-6 hours, habit will be very important here. A pre-made post-workout drink in a ratio of 4:1 or at least 3:1 (carbohydrate to protein) will help with hydration and give the muscle quality sources for the initial recovery process. Given the truly intense effort in training, we estimated that we consumed about 200 grams of carbohydrates from glycogen.
During training, we sweat 1,600 ml of fluid, and we drank very little, that is, only 100 ml. We are dehydrated, but with the regular intake of fluids even in this short time (before bedtime), we will definitely make up for what we lost. A pre-made drink will also help very much.
Although our next training session is very soon, that is, in 12 hours, with a good night sleep, a proper nutritional method will help to ensure a partial recovery for the body. Let's not forget... regardless of the helpful nutritional method, recovery also relies on other factors, and in this specific case, the body couldn't even fully recover because of the short time between the two activities. Nonetheless, it will be very prepared for the upcoming mild effort.
After the prepared liquid meal, some specific meal before bedtime will be a chance not just to restore glycogen, but also to heal damaged muscle. Slow-acting proteins are a smart choice that will give the muscle nutrients for a bit longer throughout the night. After sleep, the first morning meal, if it can be eaten, also becomes a great help for the upcoming training. And talking about sleep, a reminder: sleep is the best, most effective, and without any competition, most specific method of recovery for anyone (athlete or non-athlete). All possible nutritional plans won’t improve either physical or mental recovery without a good sleep. Mother Nature simply made this a condition for us. san tj. spavanje najbolja je, najučinkovitija i bez ikakve konkurencije najkonkretnija metoda oporavka bilo koje osobe (sportaša ili nesportaša). Sve moguće nutritivne strategije neće moći pospješiti niti fizički niti mentalni oporavak bez kvalitetnog sna. Majka priroda jednostavno nam je postavila takav uvjet.
If we look at the choice of some ingredients in the example above, the amounts will be changed.
- AFTER WORKOUT – Made smoothie (whey protein 30g; mixed berries 150g; banana 100g; unsweetened cocoa powder 15g)
- DINNER: Brown rice 75g, carrots 300g, peas 150g; red/white meat 200g, seasoning oil 10g
- BREAKFAST THE NEXT DAY: oats 20g and spelt flakes 20g; milk 150ml; dark chocolate 20g, honey 20g, chia seeds 5g, almonds 15g
- WORKOUT…
Case 3…
During these 97 minutes, we consumed a commercial isotonic sports drink, which provides us with specific nutritional information. We only consumed 100 kcal in the form of carbohydrates, minerals, and some vitamins, which will have a mild (positive) impact on the initial recovery process.
After training, we did not make any quick meal, but we head straight to dinner. There we will certainly have good sources of all the needed macronutrients and micronutrients and we will supply the body with specific nutrients. Hypothetically speaking, even though this particular meal may not be very high in calories and fully restore glycogen levels, this is not our goal, especially as our next training session will not be soon. Also, metabolically speaking, meaning whether we want it or not, further consumption of good carbohydrate sources (before going to bed, the next morning, and during the next day) of any kind will enhance this process and glycogen recovery will be complete… this is known as ‘glycogen compensation’. It happens, meaning forms daily and involves a constant process of renewal. kvalitetnih izvora ugljikohidrata (prije spavanja, iduće jutro i tijekom idućeg dana) bilo koje vrste usredotočiti će se na ovaj proces i oporavak glikogena biti će potpun…to je ono što se zove ‘kompenzacija glikogena’. Ona se dešava tj. oblikuje na dnevnoj razini i uključuje neprestani proces obnavljanja.
The next specific activity is therefore planned in 36 hours and by that time we have more than enough time to fully recover and replace what we've lost. Therefore, presenting amounts as in the examples above becomes less important here. However, it is crucial to emphasize that athlete will significantly benefit from choosing high-quality and nutritionally rich regardless of their origin.
Therefore....
The optimal approach to nutrition will depend on the characteristics of our activity. The next time we study calorie expenditure, let's think about some of the questions above. Not every calorie is created equal... neither the one burned nor the one we consume.
…...A SLIGHT DIVERSION BEFORE FINAL THOUGHTS...…
Accidental or intentional calorie deficit
Sometimes athletes and non-athletes engage in harmful behaviors…skipping meals, constant calorie deficit, using laxatives, avoiding certain foods (without cause), overeating. In the worst cases, these actions lead to a lack of interest in sports, and often (a slightly worse scenario) eating disorders and various injuries.
We can include a calorie deficit in our daily routines in a smart way, no matter our current fitness level or stage of fitness training. The focus is always on giving the body what it needs, in the right amount (something) and at the right time (something).
Symptoms to watch out for
Our body regularly sends us signals and we need to understand them. Often, we mistake signs that clearly show a lack of something. Some of those symptoms include:
- Lack of strength when training
- Frequent illness
- Frequent injuries
- Depression
- Anemia
- Chronic fatigue
- Stress fractures of various types
- Hormonal imbalance
- Lack of motivation
- (in women) disturbed menstrual cycles
- Lack of energy in general
Conclusion:
The above examples illustrate a logical approach to athlete nutrition. Our body operates in a way that it first replaces what was lost, and with the intention of regularly achieving homeostasis in the organism. It has long ceased to be logical for us to approach recovery nutritionally in an identical way, because recovery from different training sessions or competitions will have quite variable characteristics. Sometimes our efforts are balanced and stable. Other times they are maximally intense and vigorous. Some other time we have a combination of both, but within the domain of our own parameters…while sometimes we consciously exceed our own optimal limits, all with the aim of progressing in the sport we are involved in.
If we periodically train with a colleague from the club, our identical elapsed time will result in mutually different results…starting with calories, and then with all other characteristics. This means that we can only partially identify with someone, and that we try to concentrate exclusively on our own progress and our own formula for success.
*Note::
Three cases listed => two male athletes with similar physical characteristics from two different sports
