What Time is the Right Time?

Fueling Your Body for Peak Performance: Nutrient Timing for Young Athletes
Imagine this: You're a young athlete, training hard to improve your skills and reach your goals. You practice every day, pushing yourself to be the best you can be. But have you ever wondered how to fuel your body to support all that hard work? It's not just about eating healthy; it's about eating the right things at the right time. That's where nutrient timing comes into play!

 

 

What is Nutrient Timing?

In simple terms, nutrient timing is all about understanding when your body needs specific nutrients to perform at its peak and recover quickly. It's like a personalized fueling schedule for your body, just like a race car needs the right fuel to run at its fastest speed.

 

 

Why is it Important for Young Athletes?

Think of your body as a high-performance machine. During training, you're putting a lot of stress on your muscles, bones, and energy systems. Nutrient timing helps your body:

• Repair and Rebuild: After a tough workout, your body needs to repair muscle tissue and replenish energy stores. Nutrient timing helps you provide the building blocks your body needs to recover quickly and efficiently.
• Fuel Your Training: Eating the right foods before a workout gives you the energy you need to power through your training session and perform at your best.
• Improve Performance: By providing your body with the right nutrients, you can enhance your speed, strength, endurance, and overall athletic performance.
• Reduce Muscle Soreness: Eating a balanced diet can help reduce muscle soreness and inflammation, allowing you to train harder and recover faster.
• Support Growth and Development: Nutrient timing is especially important for young athletes, as it helps support healthy growth and development.
  

 

 

The "Anabolic Window"

Imagine your body as a sponge after a tough workout. It's thirsty for nutrients to repair and rebuild itself. This is called the "anabolic window," and it's the perfect time to refuel with the right foods.

 

 

What to Eat and When

Here's a breakdown of how to fuel your body throughout the day:

 

1. Pre-Workout:

• Timing: Aim to eat a light meal or snack about 2-3 hours before your workout. If you're training early in the morning, a small snack 30-60 minutes before is fine.
• Focus: Carbohydrates are key here to providing energy. Include some protein to prevent muscle breakdown.
• Examples:
  • Oatmeal with fruit and nuts
  • Whole-grain toast with avocado and egg (optional)
  • A fruit smoothie with yogurt
  • A small bowl of cereal with milk (soy, oat, or almond, for example, if vegan or lactose intolerant), and fruit

 

2. During Workout:

• Water is essential for hydration.
• Sports drinks can help replace electrolytes lost through sweat.
• Consider light snacks like energy gels or chews if needed.
• For Longer Workouts: If your workout lasts longer than an hour, you may need to replenish fluids and electrolytes.

 

3. Post-Workout:

• Timing: This is the most crucial time for nutrient intake. Aim to consume a meal or snack within 30-60 minutes after your workout.
• Focus: This is where you want to combine protein and carbohydrates.
  • Protein helps repair and build muscle tissue.
  • Carbohydrates replenish glycogen stores, which are the body's main source of energy.
• Examples:
  • Protein shake with fruit
  • Chicken or fish with rice and vegetables
  • Yogurt with granola and berries
  • A recovery drink with protein and carbohydrates
    

 

 

Macronutrients and Their Roles

• Carbohydrates: These are your body's primary source of energy. They are broken down into glucose, which fuels your muscles during exercise.
• Protein: Protein is essential for building and repairing muscle tissue. It also plays a role in hormone production and immune function.
• Fats: While not the primary energy source during exercise, fats provide sustained energy and help the body absorb vitamins.
  

 

 

Hydration is Key

Water is crucial for optimal performance and recovery. Dehydration can lead to fatigue, decreased performance, and even heat-related illnesses. Make sure to drink plenty of water throughout the day, especially before, during, and after exercise. See our previous blog on hydration.

 

 

 

Individual Needs

Remember, everyone is different. Factors like age, body size, the intensity and duration of your workouts, and your individual dietary preferences can all influence your nutrient timing needs.

 

 

 

Tips for Young Athletes

• Plan Ahead: Pack healthy snacks and meals for training sessions and competitions. This will help you make better choices and avoid unhealthy temptations.
• Keep a Food Journal: Tracking your food intake can help you identify areas for improvement and see how your diet affects your performance.
• Involve Your Parents or Coaches: Talk to your parents or coaches about your nutrition plan. They can help you make healthy choices and ensure you're getting the nutrients you need.
• Consult a Professional: Consider consulting with a registered dietitian or a sports nutritionist. They can provide personalized guidance and create a nutrition plan tailored to your specific needs and goals.
• Listen to Your Body: Pay attention to how you feel before, during, and after workouts. Adjust your eating habits based on your energy levels and recovery needs. 

 

 

Example Meal Plans for Young Athletes

Get our Example Meal Plan HERE for some ideas on what to feed your young athlete. However, remember that these are just examples. It's important to find what works best for you and your body. Experiment with different foods and see how they affect your performance and recovery.

 

 

 

Nutrient Timing for Different Sports

The specific nutrient timing needs can vary depending on the sport you play.

Endurance Sports (e.g., cross-country, distance running, swimming):

Key Focus: Replenishing and maximizing glycogen stores (stored carbohydrates), maintaining hydration, and supporting muscle recovery over long durations.

 

	Goal	Recommendations
Pre-Workout (2-3 hours before)	Top off glycogen stores and ensure adequate energy for prolonged activity without causing digestive discomfort.	High in carbohydrates: Choose easily digestible sources like oatmeal, pasta with light sauce, rice, bread, fruits (bananas, berries), and vegetables. Moderate in protein: A small amount of protein can help with satiety and muscle preparation (e.g., a little lean meat, eggs, or yogurt). See our blog on plant-based alternatives. Low in fat and fiber: These can slow digestion and potentially cause stomach upset during exercise.   Hydration: Drink plenty of fluids, primarily water or diluted sports drinks.
During Workout (for activities lasting longer than 60 minutes)	Maintain blood glucose levels and prevent glycogen depletion.	Easily digestible carbohydrates: Consume small, frequent amounts of carbohydrates like sports drinks, energy gels, chews, or easily digestible fruits (e.g., banana). Aim for around 30-60 grams of carbohydrates per hour of intense exercise, but individual needs can vary.   Hydration: Drink fluids regularly to replace sweat losses. Water is usually sufficient for shorter durations, while sports drinks can provide electrolytes and carbohydrates for longer or more intense activities.
Post-Workout (within 30-60 minutes)	Replenish glycogen stores quickly and initiate muscle repair.	Carbohydrates with a moderate to high glycemic index: These are quickly absorbed to refill glycogen (e.g., white rice, potatoes, sports drinks, fruit juice). Aim for around 1-1.2 grams of carbohydrate per kilogram of body weight.   Protein: Consume 15-25 grams of high-quality protein to aid muscle repair and growth (e.g., lean meat, fish, dairy, eggs, protein shakes). See our blog on plant-based alternatives. Combining carbohydrates and protein enhances glycogen replenishment.   Hydration: Continue to rehydrate to replace fluid losses.

 

Throughout the Day:

• Prioritize lean protein sources for muscle repair and overall health.
• Consume plenty of fruits and vegetables for micronutrients and antioxidants.
• Stay well-hydrated by drinking fluids regularly.  
• Ensure a consistent intake of carbohydrate-rich foods to maintain adequate glycogen stores. 

 

 

Power Sports (e.g., weightlifting, sprinting, jumping):

Key Focus: Supporting muscle growth and repair, maximizing strength and power output, and ensuring adequate energy for intense, short bursts of activity.  

 

	Goal	Recommendations
Pre-Workout (1-3 hours before)	Provide readily available energy and amino acids for muscle function.	Moderate in carbohydrates: To fuel high-intensity efforts (e.g., whole-grain options, fruits). Moderate in protein: To provide amino acids for muscle protein synthesis (e.g., lean meat, poultry, fish, eggs, dairy, protein shakes). Lower in fat and fiber: To avoid digestive issues during intense activity. Hydration: Ensure adequate hydration.
During Workout (especially for prolonged or high-volume training)	Minimize muscle breakdown and potentially provide a small energy boost.	Branched-Chain Amino Acids (BCAAs): Some athletes may benefit from consuming BCAAs during long or intense sessions to help reduce muscle protein breakdown.   Small amounts of carbohydrates: May be beneficial for maintaining energy levels during longer training sessions. Hydration: Drink water regularly.
Post-Workout (within 30-60 minutes)	Maximize muscle protein synthesis and replenish glycogen stores.	Protein: Consume 20-30 grams of high-quality protein rich in leucine (an important amino acid for muscle growth) (e.g., whey protein, casein protein, lean meat, eggs, dairy).   Carbohydrates: Consume carbohydrates to replenish glycogen, especially if training volume is high or there are multiple training sessions in a day (e.g., fruits, grains, potatoes). The amount will depend on the intensity and duration of the workout.   Creatine (if appropriate and under guidance): Some power athletes may use creatine monohydrate to enhance strength and power. Timing around workouts may be beneficial.

 

Throughout the Day:

• Consume adequate carbohydrates to fuel training sessions. 
• Include healthy fats for hormone production and overall health. 
• Stay well-hydrated.
• Ensure a consistently high intake of protein throughout the day to support muscle growth and repair. Distribute protein intake evenly across meals and snacks. 

 

 

Team Sports (e.g., soccer, basketball, hockey, volleyball):  

Key Focus: Fueling a combination of endurance and high-intensity bursts, supporting quick recovery between bouts of activity, and maintaining hydration throughout prolonged games or practices.

 

	Goal	Recommendations
Pre-Workout (2-3 hours before)	Provide sustained energy and prepare muscles for varied demands.	Balanced meal: Include carbohydrates for energy (e.g., pasta, rice, bread, fruits), moderate protein for muscle preparation (e.g., lean meat, poultry, fish, beans), and a small amount of healthy fats. Avoid overly heavy or greasy foods: To prevent digestive discomfort. Hydration: Drink plenty of fluids.
During Workout (during breaks or halftime)	Maintain blood glucose levels and replenish fluids.	Easily digestible carbohydrates: Small snacks like fruit, energy bars, or sports drinks can provide a quick energy boost.   Hydration: Drink water or sports drinks to replace sweat losses.
Post-Workout (within 30-60 minutes)	Replenish glycogen stores and initiate muscle repair.	Combination of carbohydrates and protein: Similar to endurance and power sports, a meal or snack containing both is beneficial (e.g., chocolate milk, yogurt with fruit and granola, a sandwich with lean protein). Hydration: Rehydrate adequately.

 

Throughout the Day:

• Ensure regular meals and snacks to maintain consistent energy levels.
• Pay attention to hydration status throughout the day, especially on training and game days.
• Focus on a balanced diet that provides sufficient carbohydrates for energy, protein for muscle maintenance and repair, and healthy fats for overall health. 

 

 

Additional Considerations

• Hydration: Water is crucial for all athletes. Dehydration can significantly impact performance and increase the risk of injury. Make sure to drink plenty of water throughout the day, especially before, during, and after exercise.
• Electrolytes: During intense exercise, you lose electrolytes through sweat. Replacing these electrolytes is important for maintaining proper muscle function and preventing cramping.
• Recovery: Adequate sleep is essential for recovery. Aim for 7-9 hours of quality sleep each night.
  

 

 

Conclusion

Nutrient timing is a key component of a well-rounded training program for young athletes. By understanding your body's needs and fueling it with the right nutrients at the right time, you can improve your performance, accelerate recovery, and reach your full athletic potential. Remember to listen to your body, experiment with different foods, and consult with a nutritional professional for further guidance. 

 

Now it's your turn! What are your favorite pre- and post-workout snacks? Do you have any questions about nutrient timing? Share your thoughts and questions in the comments below! 

 

I hope this was helpful! Let me know if you have any other questions. Until next time, remember, more is not always better; better is always better!

 

For more tips, check out the ACTOS website and our Coach Like a PRO e-book series. Follow us on Facebook and Instagram and tell us what you think and what you need or would like to hear more about. Until next time!

 

Gaspar
ACTOS Performance Innovation

 
*Dr. Gaspar A. Rosario is a seasoned healthcare expert with a Doctorate in Health Sciences and over a decade of clinical experience. His certifications in Weight Management, Performance Enhancement, and Exercise Therapy from the ISSA, coupled with his diverse medical background, position him as a trusted authority in the field.