While other electrolytes are important and can be lost in sweat, they are lost in small amounts and typically do not require replacement during training.

Water is a calorie and electrolyte-free form of fluid replacement, best consumed by itself for shorter duration, or less intense competitions such as a 5K run. For longer duration, higher intensity events, or when exercising in extreme heat, you may need to combine water with other energy and electrolyte sources.

Sports drinks provide a combination of fluid, electrolytes and carbohydrates. The sodium provided in sports drinks, assists in fluid absorption while also replacing sodium lost through sweat. Sports drinks are also helpful as they may promote drinking of additional fluids due to their sodium content and flavor profile.

Watching fluid intake and loss is also important because drinking too much fluid can lead to a potentially dangerous condition called hyponatremia. Symptoms of this condition are similar to dehydration: confusion, fatigue, nausea and vomiting. The key difference is that hyponatremia will likely lead to weight gain, not weight loss.

If you experience any of these symptoms with weight gain, you should reduce your fluid intake. Proper nutrition recovery helps maximize your training efforts by giving you a head start on the next training session.

When participating in single-day training sessions, there is ample time to fully recover with your normal diet. However, when training multiple times a day at high intensities, or when recovery times are less than eight hours, recovery nutrition becomes crucial for optimal health and performance.

Within 30 to 60 minutes following training, athletes should consume approximately ½ gram of carbohydrate for every pound of body weight in addition to 15 to 25 grams of protein for muscle repair.

A recovery sports drink, low fat chocolate milk, or a plain bagel with jelly will likely meet the carbohydrate and protein needs for optimal recovery for most athletes. Athletes should also consume 20 to 24 ounces of fluid for every pound of water weight lost during competition, or until urine color returns to normal.

Sometimes, athletes require alternate energy sources to gain an extra edge. If you use these, read labels and understand how to properly use them. While many athletes display positive effects after consuming caffeine, others may see few or even negative effects with over-consumption.

For many individuals, as little as 75 to milligrams of caffeine can provide a positive effect on athletic performance.

This amount is found in many ounce energy drinks. Gels are heavily concentrated, thus providing a quick way of consuming energy in the form of carbohydrates.

Most gels supply approximately 20 to 30 grams of carbohydrates. Just as you practice your chosen sport, you should practice your nutrition plan prior to competition.

Nutrition for training and competition truly depends on each athlete and his or her training goals. Our sports dietitians are here to help. To schedule an appointment for one of our Human Performance tests, please call or click the link below to learn more about our Human Performance Services.

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Schedule Online Call Nurse Health Line Emergency Services Urgent Care. Everyday Well App. Nutrition and Hydration Guidelines for Serious Athletics Proper nutrition and hydration are essential for optimum athletic performance.

Elevate Your Energy Carbohydrates Are King Just like automobiles, our bodies require energy to perform. Carbs from Solid Foods During training and some competitions, solid foods can provide bulk and a feeling of fullness. Fueling After Exercise: A diet full of fruits, vegetables, whole grains, and lean protein will ensure you have fuel for recovery.

Signs of Dehydration Cramping Nausea Fatigue Dizziness Difficulty concentrating Measuring Dehydration Both beginner and serious athletes should monitor the body fluid they lose.

So keep an eye on fluid loss with these easy tips: Weigh yourself on a scale before and after athletic activity to measure sweat loss. Consume 16 ounces of fluid for each pound of sweat lost. Keep an eye on urine color.

It should be pale in color. Dark urine may be a sign of dehydration. Staying Hydrated Electrolytes like sodium, potassium and chloride, important for proper hydration, are also lost when sweating.

Water Water is a calorie and electrolyte-free form of fluid replacement, best consumed by itself for shorter duration, or less intense competitions such as a 5K run. Sports Drinks Sports drinks provide a combination of fluid, electrolytes and carbohydrates.

A Cautionary Note Watching fluid intake and loss is also important because drinking too much fluid can lead to a potentially dangerous condition called hyponatremia. The objective of a recovery meal is to: Replenish energy stores with easily digestible carbohydrates Rehydrate with fluid and electrolytes Repair muscle tissue through protein intake When participating in single-day training sessions, there is ample time to fully recover with your normal diet.

Alternate Energy Sources Sometimes, athletes require alternate energy sources to gain an extra edge. Tips for Using Energy Drinks Test caffeine effects during training, well before using it in competition.

Limit caffeine to to milligrams for athletic competition to avoid jitteriness, stomach distress and increased heart rate. If stomach discomfort occurs, dilute with water since energy drinks contain a higher concentration of carbohydrates in the form of sugar.

If you have a history of health complications, seek medical advice before consuming energy drinks. Gels Gels are heavily concentrated, thus providing a quick way of consuming energy in the form of carbohydrates.

Practice Your Plan Just as you practice your chosen sport, you should practice your nutrition plan prior to competition.

Then, try to add approximately 5—9 g of protein with every g of carbohydrates eaten after a race. Many competitions involve a single major event, such as a basketball game or Olympic lifting competition.

The moderate GI carbs will help get sugar into your bloodstream slowly, and the higher GI carbs will give you the quick hit of energy you need once you go into the first session. Consider a bagel with peanut butter and honey, toast with jelly, or sweet potatoes with brown sugar. If your event allows you some downtime and you will be resting at all, make sure you refuel as needed, such as at halftime in a game.

Also, be sure to include some protein after the event to help your muscles repair and replenish. Wondering how your daily training might look compared to eating for a competition? Check out this blog to learn more about fueling for your daily training. While not all competition styles are the same for weight-class sports, they all involve manipulation of body weight before the competition day.

This adds an extra layer of consideration when going into the day. Making weight could range from keeping an eye on nutrition the week before to a long period of cutting. Depending on your situation, cutting down to a weight class could be gradual or involve you arriving at the competition in a dehydrated and under-fueled state.

Regardless, the key is to make sure that you recover adequately before your event. Cutting for an event is a very individualized and personal decision based on a variety of factors.

Check out our free Weight Cutting Guide for Athletes. We'll help you navigate the process and make weight without sacrificing performance. Preparing for a competition is a long process, and you never want your nutrition to be the factor that causes you to stumble. Working with a coach is a great way to make sure your nutrition is dialed in, and you perform your best.

WAG coaches are trained to help create a plan for you and your sport specifically while helping you fuel correctly and recover fully. Join us and take your performance to the next level! Working Against Gravity is a 1-on-1 nutrition coaching company with over a decade of experience helping our clients reach their health, performance, and body composition goals.

Love what you learned but still want more guidance and support? Get matched with an experienced coach who will get to know you, your lifestyle, and your preferences to give personalized feedback and suggestions.

With two membership options to choose from, you'll get a customized nutrition plan, weekly check-ins, unlimited messaging, our personalized coaching platform, and the ability to add monthly video calls and custom meal plans.

Muscle Gain and Performance. Tips And Tricks For Competition-Day Nutrition As you brainstorm meals, here are a few things to keep in mind. Stick to Familiar Foods Competition day is not the time to try out new foods or supplements. Take it for a Test Run You train and test yourself during training to prepare for competition.

Stay Fueled Nerves and adrenaline are two of the defining characteristics of a competition day, and they can easily affect your appetite.

A balanced eating plan that supplies the right amount of fuel and fluid is important for sports performance. Summary of nutrition and hydration recommendations and examples can be found in the table at the end of this article.

Remember, you cannot out-train poor nutrition and hydration. Food is fuel and your body needs good nutrition to train and perform at your best! Urgent Care.

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