1. Is it better to work out fueled or fasted? It is always more productive to work out fueled. Research very definitively shows that providing adequate fuel when putting the body under the pressure of training is not only protective to our musculature and reduces recovery time, but the higher availability of energy enables us to push much harder, which more quickly enhances our fitness.

2. Which of these provide energy for your body? Protein, carbohydrate, fiber, fat, water, caffeine? The nutrients that provide usable energy for our body are referred to the macronutrients and are carbohydrates, protein, and fat. Fiber cannot be digested by the body but is helpful in maintaining gut health. Water provides hydration and can increase our perceived energy level. Caffeine stimulates our nervous system and reduces our perception of fatigue, but it technically doesn’t provide any energy for the body.

3. How often should you eat throughout the day? Every hour, every 2-4 hours, every 5-6 hours, or whenever I’m hungry? The answer to how often we should eat depends on a few factors, but the more regularly we feed our body throughout the day, the more we can maintain normal energy, metabolism, and appetite. While it is important to take hunger cues into consideration and not rely solely on a timer for when we should eat, getting into a pattern of eating every 2-4 hours throughout the day (especially when you notice hunger and when your schedule allows for it), can be a great way to help us stay in tune with our bodies and give them what they need.

4. Which is your body’s primary fuel source when you are exercising? Protein, fat, amino acids, or carbohydrate? By far, the body’s primary fuel source when exercising is carbohydrate. When there is insufficient carbohydrate available in the system, our body starts to break down our muscle tissue for energy. Not only does this inhibit our performance, but it prolongs our recovery and it’s important to avoid this as much as possible from adequate fueling.

5. What’s the best way to stay hydrated during a 2-hour practice out in the heat?  (1) aim to drink at least a gallon of water, (2) sip on at least 5-10oz sports drink every 15-30 minutes, (3) drink soda or juice to keep up your carbohydrate intake, (4) eh, who needs to hydrate? One way to stay hydrated is to sip on fluids consistently throughout a workout. When training bouts last longer than 75 minutes and/or you are sweating heavily, it’s important to replace water with sports drink (formulated to mimic the concentration of our blood at a 6-8% solution) at a rate that prevents more than 1-2% loss of body weight throughout the session and helps maintain carbohydrate/electrolyte levels. This often looks like roughly 5-10 ounces fluid every 15-30 minutes so as to prevent gut distress from too much intake at once. Additionally, highly concentrated beverages such as juice and soda can cause a fluid shift in our bodies that further dehydrates us and can cause stomach cramping, so they are not ideal options. Everyone’s sweat rate is different, so the best way to dial it in is through sweat testing, which can be accomplished with the help of a sports dietitian.

 

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