Read about how nutrition can boost energy during exercise and help recovery. Complete with performance and recovery recipes!

It's no secret. Most endurance athletes and active people know that the best way to fuel your body for exercise is to eat carbohydrates before and protein after a workout or event. But what many are not aware of is why these nutrients are important, and how much of them we should eat.

The body's preferred fuel source for any endurance sport is glycogen, the storage form of carbohydrate. Put simply, if muscle glycogen breakdown occurs faster than it can be replaced, glycogen stores become depleted. An athlete will become fatigued and won't be able to maintain intensity. A carbohydrate-rich diet can replenish and maintain these stores. Endurance training increases these needs. Our body requires 60 to 70 per cent of its total daily calories to come from carbohydrates. To calculate what's right for you, multiply your weight in kilograms by seven. For example, a 68-kg person (150 lbs) would need to eat roughly 475 grams of carbohydrates per day.

The best way to fuel your body before a training session, or long-distance event, is to eat several small carbohydrate-rich meals or snacks over the course of two to five hours prior to the event. This will top off muscle glycogen levels and will allow you to train for quite some time before your body is forced to use stored energy.

Pre-training meals should total the following:

• Four to five grams per kilogram of carbohydrate;
• 0.3-0.5 grams/kg of protein;
• Small amount of fat (10-20 grams total);
• Adequate water.

The best sources of carbohydrates are whole-grain products, followed by fruits, vegetables, and lastly, dairy. In general, you can assume the following carbohydrate guidelines:

• A serving of a grain product (a slice of bread, 1/2 cup of pasta) or a serving of fruit or starchy vegetable (one piece fruit, 1/2 cup of vegetable) equals 15 grams.
• A serving of dairy (one cup milk or yogurt, 1.5 ounces cheese) equals 12 grams.
• A serving of non-starchy vegetables (one cup leafy greens, 1/2 cup of chopped vegetable) equals five grams.

So, you've finished your training session or event. Now what? Proper post-exercise nutrition is not only critical for recovery, but will also improve your ability to train consistently.

Endurance exercise alters protein metabolism and increases oxidation, leading to increased protein needs. Within the first 45 minutes post-exercise, there is a "metabolic window." Insulin, which rebuilds protein stores, is at peak levels. Eating a carbohydrate and protein mix at this point will maintain muscle and replenish glycogen.

Protein has several functions in our bodies, and among those are to act as structural components of tissues and muscles. Proteins supply building blocks called amino acids, which are then used for the growth and maintenance of body tissues. Our tissues are made up of 20 amino acids, only nine of which can be made by our bodies (non-essential amino acids). The remaining essential amino acids need to be obtained through our diet.

Proteins can be complete or incomplete. A protein is considered to be complete when it contains all the essential amino acids in sufficient quantities to meet the body's needs. Protein quality is determined by how easily the body can absorb the protein. Amino acids from animal proteins (meats, fish, eggs and dairy) are both complete and the most highly digestible. Amino acids from legumes and plant sources are the next best, due to the fact most are incomplete and not as easily digested. However, soy, hemp and quinoa are the exception; they are both complete and easily absorbed.

In general:

• A three-ounce serving of lean meat or fish equals 21 grams protein.
• A half cup of cooked beans, one ounce

of cheese, one egg or two tablespoons of peanut butter equals seven grams protein.

• One cup of milk or yogurt equals eight grams protein.

Protein need is dependent upon the intensity and duration of exercise. Research supports a range in protein needs from 1.2 to 1.4 grams of protein per kilogram body weight for endurance athletes. A 68-kg (150 lb) athlete would then require about 88 grams of protein per day.

This is easily attainable through diet, without the need for commercial supplements, which can be difficult to digest, loaded with sugar, and can lead to excess protein consumption. Excess protein intake is associated with dehydration, and is related to inadequate carbohydrate intake.

There are many factors that have an impact on your training experience and results. Fitness level, motivation, adequate hydration and even proper clothing all play a role. But the key to having a happy beginning, middle and end to your training story is proper nutrition.

Performance and recovery recipes 

Post-exercise high protein

Banana Blueberry Boost Muffins

1½ cups spelt flour

2 cups soy flour

1 cup ground walnuts or walnut meal

1 cup hemp seeds

2 tsp cinnamon

1 tsp nutmeg

4 tsp baking powder

½ cup packed brown sugar

½ cup unsweetened applesauce

1 tsp vanilla

4 egg whites

1 cup ripe banana, mashed (about 2 bananas)

½ cup chopped dark chocolate (at least 70 per cent)

½ cup dried blueberries

Mix together dry ingredients (flour through to brown sugar) in a large bowl.

In a smaller bowl, mix together wet ingredients (applesauce to banana). Add to dry mixture and combine until moist. Stir in chocolate and blueberries until mixed.

Pour in lightly greased muffin pan and bake at 350 F for 12 to 15 minutes, or until cooked through. Makes 18 muffins.

Per serving (1 muffin): 220 kcal, 28g carbohydrate, 7.3 g fat, 0.8 g saturated fat, 0 mg cholesterol, 14 g protein, 5 g fibre, 11 g sugar, 2.5 g omega-6 fatty acids, 3.0 g omega-3 fatty acids, vitamin C 2%, vitamin A 1%, calcium 9%, iron 21%

Pre-exercise high carb

Stamina Squares

Adapted from the Rebar Cookbook

3/4 cup dried apricots, chopped

3/4 cup dried apple, chopped

4 multigrain rice cakes

1 cup unsweetened coconut

1/2 cup unsalted sunflower seeds, toasted

1/2 cup unsalted pumpkin seeds, toasted

1/2 cup porridge oats with wheat bran and flax seed

1/2 cup unsweetened applesauce

1/2 cup agave nectar (fruit sweetener)

1/2 cup natural peanut butter or almond butter

1/3 cup sesame seeds, toasted

In a food processor, pulse apricots, apples and brown rice cakes until smooth. Pour in bowl. Next, in food processor, pulse seeds, coconut and oats until combined. Add to fruit mixture.

Warm peanut butter, and add to mix­ture. Add agave, and stir until well mixed.

Press into an 8" x 10" pan, let set in fridge for 1 hour. Cut into 16 squares.

Per serving (1 bar): 275 kcal, 32.9 g carbohydrate, 15.0 g fat, 8.1 g saturated fat, 0 mg cholesterol, 4.7 g protein, 5.0 g fiber, 21.6 g sugar, 1.7 g omega-6 fatty acids, 0.5 g omega-3 fatty acids, vitamin C 1%, vitamin A 3%, calcium 1.5%, iron 13%

Pre-exercise high carb

Apple Cinnamon Muesli

1/2 cup porridge oats with wheat bran and flax

1/4 cup oat flake cereal

1 apple, grated

1/4 cup chopped walnuts

1/3 cup mixed dried fruit

1 Tbsp sunflower seeds

1/4 tsp cinnamon

1/2 cup unsweetened apple juice

1/4 cup water

Bring water and apple juice to a boil. Add porridge oats, reduce heat and simmer for five minutes. Remove from heat, add remaining ingredients and stir until mixed.

418 kcal, 56 g carbohydrate, 20.4 g fat, 1.9 g saturated fat, 0 mg cholesterol, 12.1 g protein, 17.2 g fibre, 9.2 g sugar, 9.3 g omega-6 fatty acids, 4.3 omega-3 fatty acids, vitamin C 18%, vitamin A 35%, calcium 10%, iron 28%

Post-exercise high protein

Coconut Curry Salmon with Quinoa

Serves four

4 salmon fillets

2 Tbsp vegetable oil

Salt and pepper

1 can light coconut milk

1 tsp mild or hot curry paste, according to taste

2 tsp lime juice

2 tsp brown sugar

2 tsp soy sauce

1 cup chopped mango

3/4 cup chopped cilantro

1 cup quinoa

Brush salmon fillets with oil; sprinkle with salt and pepper and bake at 375 F for about 15 minutes, until cooked through.

In a saucepan, combine coconut milk, curry, lime juice, brown sugar and soy sauce. Bring to a boil and simmer until thickened. In saucepan, cook quinoa according to package directions.

Add cilantro to milk mixture. Place cooked salmon over quinoa and pour coco­nut milk over. Top with chopped mango.

Per serving: 519 kcal, 41 g carbohydrate, 23 g fat, 12 g saturated fat, 53 mg cholesterol, 38 g protein, 4 g fibre, 7 g sugar, 1.1 g omega-6 fatty acids, 0.4 g omega-3 fatty acids, vitamin C 27%, vitamin A 116%, calcium 8%, iron 44%.

About the Author:

Krista McRae is a nutrition and wellness con­sultant and co-founder of KIN-etics Personal Training in Calgary. She provides realistic and evidence-based nutrition counselling by stay­ing up to date on current trends and research in the food and nutrition industry.

"Eating to Perform" first appeared in the 2010 May/June Multisport Issue of IMPACT Magazine.