Nutrition for Intense Exercise

Everything you put in your mouth ultimately determines how you look in the mirror as well as how you feel. The diet industry has fueled dozens of popular diet programs which focus on eating large amounts of protein, few carbohydrates and almost no fat. High intensity workouts require complex carbohydrates for energy and quality protein for muscle repair. To achieve the full benefits of a high intensity fitness program, and to see positive changes in your physique, requires that you power your workout with sufficient calories with attention to proper nutrition.

Fueling Your Body for High Intensity Fitness

• The human body requires six basic nutrients--protein, carbohydrates, fats, vitamins, minerals and water. These nutrients are supplied through the foods you eat. Following a diet that fails to meet nutritional needs while attempting to increase the intensity of your workouts will set you up for failure. The right nutrition will help your muscles recover faster after a high intensity workout, provide the calories needed for muscle growth and the energy for intense workouts, and to support a strong metabolism (the amount of calories you burn at rest).

  To keep your metabolic rate at its highest, eat a small, well-balanced meal or snack every 3 to 3 1/2 hours. Balanced means your meal/snack contains lean protein, a starchy carbohydrate (potatoes, yams, brown rice, oatmeal and whole grains) and a high-fiber carb (vegetables and fruits).

  Aim to minimize saturated and hydrogenated fats, sodium and sugar. Focus on natural foods and avoid white flour, refined carbs, processed and packaged and fast foods as much as possible. French fries, hamburgers, Cinnabons and Doritos as the cornerstones of your diet will cause problems.

  Drink plenty of fresh water throughout the day. If you wait to drink until you are thirsty, you are already dehydrated. Though other beverages like herbal teas, flavored mineral water, coffee, soda and juices count toward your daily goal, limit caffeinated and sugary drinks for best fitness and health.

  If you have diabetes, hypoglycemia, or frequently feel lightheaded during exercise, eat a good carb/protein snack before exercising to help stabilize blood sugar. Low blood sugar experienced from very intense exercise can make you feel dizzy and/or sick to your stomach (a "bucket workout"), or even cause fainting.

Before and After Your High Intensity Workout

• When planning your meals throughout the day, eat to fuel the activities of the following three hours (until your next meal/snack). If you will be going to bed within an hour or two after eating your last meal of the day, you'll eat a lot less than you might at 1:30 p.m. if your high intensity weight training and cardio workout is scheduled for 3:00 p.m. The quantity and what you eat will depend on your workout intensity as well: a 30-minute weight training workout with heavy weights is challenging, but requires vastly different fuel than a 90-minute boot camp class.

  Hydration guidelines developed by the National Athletic Trainers Association (NATA) recommends that exercisers consume 17 to 20 oz of water or a diluted electrolyte sports drink two to three hours before exercise or sports-related activity, with another 7 to 10 oz consumed 15 to 20 minutes before working out. NATA recommends that while you are working out you continue to consume 7 to 10 oz of fluid every 10 to 15 minutes.

  Within one hour of completion of an intense workout, consume a whey protein shake or one of your meals. Carbohydrates are utilized after exercise to replace the glycogen stored in your muscles, and protein is necessary for muscle growth and tissue repair. Aim for a 3-to-1 ratio of carbs to protein. Depending upon your body size, 4 to 12 oz of protein (28 to 50 g) should be sufficient. A lean turkey sandwich on whole grain bread with lettuce and tomato, or oatmeal with scrambled egg whites and fresh berries are examples of great post-workout meals.

Expert Insight or Warnings:

• Never skip your post-workout meal after an intense workout. Though protein is required for muscle growth and tissue repair after intense workouts, the body's preferred source for energy both before and after exercise is carbohydrates.