A very important dietary aspect that is commonly overlooked is proper nutrient timing. Many people are not aware that the different macronutrients - carbohydrates, protein and fat - all serve different metabolic functions in the body and have different digestion times. Carbohydrates increase blood sugar levels and enable the body's cells to uptake glucose for relatively quick energy production, which is important for endurance exercise. Typically, carbs clear the stomach in 1-2 hours, depending upon the amount of fiber that accompanies the carbohydrates. Protein is important for muscle tissue repair, collagen synthesis (think skin, cartilage, hair and nails), and countless other metabolic processes. This macronutrient digests in about 3-4 hours. Fat is a more prominent energy source during low-intense activity, and is also involved with hormone production, and absorption of fat-soluble vitamins. It takes about 4-6 hours for fat to leave the stomach, which is why this macronutrient is very satiating.
This past week I was in Nebraska, which is a different time zone from Virginia (where I live). Although this was only a one hour time difference, this almost affected my pre-worktout nutrient timing. I ate breakfast in the hotel room at about 6:30 AM, Nebraska time. I was traveling with my mom and we were sharing a rental car, so I wasn't able to work out on my own time schedule. By the time we got to the downtown Lincoln YMCA, it was already 10 AM (11 AM EST) and I was beginning to sense I needed a pre-workout boost to be able to put out a quality effort for my scheduled swim workout. I normally plan ahead by timing my eating and exercise for optimal energy, but being out of my routine put a kink in my pre-fueling routine. Fortunately, the YMCA had bananas for sale, which I ate about 15 minutes before jumping in the pool (about 25 grams carbohydrates).
After my warm-up and drill set, I went into the workout portion of my swim and I started feeling really good! I proceeded through the workout and each subsequent set seemed just as effortless as the previous. Toward the end of my swim, I decided to swim my last 300 repeat at a hard effort. When I looked at the clock, I was surprised to have swam my fastest 300 time in recent years! There is no doubt in my mind I would not have had as quality of a workout if I had skipped the pre-workout banana.
Lately carbohydrates have gotten a bad rap for being "fattening". Unfortunately, this claim is based on short-sighted conclusions and do not take into account other considerations, such as nutrient timing, meal balance, food quality, etc. (the "big picture"). Before deciding to eliminate entire food groups or macronutrients from your daily eating plan, consulting with a Registered Dietitian can provide accurate insight regarding fueling strategies to achieve your personal health goals. If a customized nutrition game plan is carried out appropriately, this can greatly improve not only athletic performance, but also increase your overall quality of life!
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