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Getting through a full workout is tough when you haven\u2019t properly fueled up. If you find that you\u2019re regularly struggling with energy levels, it\u2019s fair to wonder if you\u2019re eating at the right frequency for your needs.<\/p>\n
Some swear by eating small, frequent meals throughout the day, while others say it\u2019s better to stick with three meals that are more substantial. Dietitians say there isn\u2019t one hard and fast strategy that applies to everyone, but there are several factors to consider when choosing an eating plan for yourself. Here\u2019s what nutrition experts have to say.<\/p>\n
How, Exactly, Does Food Help Athletic Performance?<\/p>\n
\u201cFood plays a crucial role in athletic performance by providing the necessary energy, nutrients, and support for optimal bodily functions during training, competition, and recovery,\u201d says Kacie Vavrek<\/a>, a registered dietitian and certified sports specialist in dietetics at The Ohio State University Wexner Medical Center.<\/p>\n But specific elements in foods make a difference, Vavrek says. They\u2019re called macronutrients, and they\u2019re the nutrients your body needs in larger amounts to function properly.<\/p>\n For optimal performance, Stephani Johnson, nutrition researcher and adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University, says your body relies on three major macronutrients: carbs, fats, and proteins.<\/p>\n Is It Better to Eat Throughout the Day or to Have a Few Big Meals?<\/p>\n The resounding answer from dietitians? \u201cIt depends.\u201d Still, many are partial to a particular eating strategy. \u201cFrom an athletic standpoint, eating smaller, more frequent meals throughout the day is generally better than consuming fewer large meals,\u201d Johnson says.<\/p>\n Vavrek agrees. \u201cEating throughout the day helps maintain energy levels, optimize muscle recovery, improve performance, prevent muscle breakdown, and support overall health,\u201d she says. The International Society of Sports Nutrition<\/a> (ISSN) also supports the practice of \u201cnutrient timing,\u201d which involves eating certain nutrients throughout the day to support exercise needs.<\/p>\n But Dana Ellis Hunnes<\/a>, senior dietitian at UCLA Medical Center, argues that your diet depends on what you\u2019re training for. If you favor workouts that require short bursts of energy, like sprinting, Hunnes considers fueling throughout the day to be \u201ccompletely unnecessary.\u201d But she concedes that people who focus on endurance sports may do better with eating throughout the day to keep energy levels up and replenish glycogen stores.<\/p>\n Some may even benefit from a mix of both strategies. \u201cI prefer a little bit of each: a few bigger meals, but having some snacks in between,\u201d says Olivia Morgan, a Mass General Brigham registered dietitian and sports nutritionist, adding that athletes shouldn\u2019t have gaps of more than four to five hours between eating times. Longer than that, and you run the risk of the body breaking down muscle, which will work against your athletic goals.<\/p>\n How to Eat Throughout the Day for Improved Athletic Performance<\/p>\n Eating throughout the day doesn\u2019t necessarily mean constantly snacking\u2014there is strategy involved. \u201cIt\u2019s important to focus on nutrient timing and a balanced intake of macronutrients,\u201d Vavrek says. She recommends aiming to eat every three to four hours to maintain energy levels, support muscle repair, and prevent long periods without nutrients.<\/p>\n Tailoring Your Daily Meals to Your Exercise Plans<\/p>\n Whether you\u2019re eating smaller or larger meals, what you\u2019re eating matters. \u201cFor athletes, meals should have a balance of all macronutrients,\u201d says Vavrek. She recommends that the macronutrient breakdown of each meal should look as follows: 45 to 65 percent carbs, 15 to 35 percent protein, and 20 to 35 percent fats.<\/p>\n For Aerobic Exercise<\/p>\n The type of exercise you do is relevant, too. For intense aerobic exercise, Johnson suggests having a small, easily digestible snack with carbs to fuel your body during exercise, like a banana, dried fruit, or yogurt (if you can tolerate dairy close to a workout).<\/p>\n For Workouts Less Than 60 Minutes<\/p>\n If you\u2019re exercising for under an hour,\u00a0 you should be fine just drinking water during your workout, says Johnson.<\/p>\n For Workouts That Exceed One Hour<\/p>\n If you\u2019re doing higher-intensity workouts over 60 minutes, eating between 30 and 60 grams of carbohydrates an hour can help to keep your energy levels up. And for exercise longer than 90 minutes? Johnson recommends supplementing those carbs with electrolytes<\/a>.<\/p>\n For After Your Workout<\/p>\n Post-workout, Johnson suggests a snack or meal that includes complex carbohydrates<\/a>\u2014longer chains of sugar molecules that digest slowly to give drawn-out energy and prevent blood sugar spikes\u2014to help replenish glycogen stores and protein to promote muscle recovery. An apple with nut butter or a slice of turkey on a whole wheat tortilla are ideal menu items.<\/p>\n For Strength Training Days<\/p>\n For strength training sessions, Johnson suggests having 15 to 25 grams of protein one to three hours before your workout to help prevent muscle breakdown and support recovery. After you\u2019ve completed your workout, consume 20 to 40 grams of protein within half an hour to two hours to boost muscle building, improve recovery, and reduce soreness.<\/p>\n For Easy Workout and Active Recovery Days<\/p>\n But if your workouts are more laid-back<\/a>, you don\u2019t necessarily need to be all that strategic about your eating. \u201cSomeone who is working out leisurely would not need to fuel throughout the day or necessarily change much about what they\u2019re doing,\u201d says Hunnes.<\/p>\n If You Prefer Eating Big Meals During the Day, Do This<\/p>\n If you prefer to have larger meals or it\u2019s all that your schedule allows for, Vavrek says there is still strategy involved. \u201cThe goal is to consume the necessary macronutrients to fuel the body for training, support recovery, and optimize overall performance,\u201d she says. \u201cTry to avoid skipping meals and consume at least three meals a day to prevent going too long without eating.\u201d Vavrek adds that all meals should still be balanced and include all macronutrients and food groups.<\/p>\n Timing is also essential. \u201cPre-workout meals should be consumed one to three hours before exercise,\u201d Vavrek says, noting that pre-exercise meals should lean heavily into carbohydrates. \u201cAfter a workout, aim for a balanced meal within one to two hours.\u201d<\/p>\n Pro tip: You can also pre-load your meals if you have a race or event coming up. \u201cEating a lot of carbs the night before\u2014healthy carbs such as whole grains, fruits, and vegetables\u2014and then perhaps a smaller pre-race meal of faster-digesting carbs, a banana, and a small amount of peanut butter,\u201d can be helpful,\u201d Hunnes says.<\/p>\n Signs You\u2019re Not Fueling Yourself Correctly<\/p>\n You can feel wiped out fast when you\u2019re not fueling the right way. \u201cWe call it \u2018the bonk,\u2019\u201d Morgan says. \u201cYour body kind of runs out of that fuel, and you get feelings of weakness, like you can\u2019t go on any further.\u201d<\/p>\n Hunnes says that soreness that lasts longer than normal and feeling unable to keep up your normal activity levels for days in a row are also signs you\u2019re not getting the proper nutrition.<\/p>\n Experiencing mental and physical fatigue here and there can be a challenging annoyance, but attempting to muscle through energy depletion can take a toll on your body. \u201cChronic energy deficiency<\/a> in athletes can lead to long-term health consequences such as low bone mineral density, nutrient deficiencies, and hormone dysfunction,\u201d Vavrek says.<\/p>\n