Nutrient Timing

Nutrient timing involves strategically consuming macronutrients and micronutrients around exercise to optimize performance, recovery, and adaptation. This lesson explores pre-, intra-, and post-workout nutrition strategies for vegan athletes.

Pre-Workout Nutrition: Fueling for Performance

The goal of pre-workout nutrition is to provide adequate energy for the upcoming exercise session, prevent hunger, and minimize gastrointestinal distress.

Key Principles:

• Timing: 1-4 hours before exercise, depending on meal size and individual tolerance.
• Focus: Primarily carbohydrates for energy, moderate protein, low fat, and low fiber (especially closer to exercise).

Vegan Pre-Workout Examples:

• 1-2 hours before: Banana with a small amount of nut butter, fruit smoothie, rice cakes with jam.
• 2-4 hours before: Oatmeal with fruit, whole-wheat toast with avocado (if tolerated), lentil soup (if well-digested).

Intra-Workout Nutrition: Fueling for Endurance and Ultra-Endurance

For prolonged exercise (typically >60-90 minutes), intra-workout nutrition becomes crucial to maintain blood glucose levels, spare muscle glycogen, and prevent fatigue.

Key Principles:

• Focus: Easily digestible carbohydrates.
• Recommendation: 30-60g of carbohydrates per hour for endurance exercise. For ultra-endurance, this can increase to 90g/hour.

Vegan Intra-Workout Examples:

• Simple Sugars: Diluted fruit juice, dried fruit (dates, raisins), energy gels (check ingredients for vegan status).
• Homemade Options: Blended fruit purees.

Post-Workout Nutrition: The 3 R's (Refuel, Rebuild, Rehydrate)

Post-workout nutrition is critical for initiating the recovery process, replenishing glycogen stores, repairing muscle tissue, and rehydrating the body.

1. Refuel (Carbohydrates):

• Goal: Replenish muscle and liver glycogen stores.
• Timing: As soon as possible after exercise, ideally within 30-60 minutes, especially if another training session is within 8 hours.
• Recommendation: 1.0-1.2 g/kg body weight of carbohydrates.
• Vegan Sources: Fruits, starchy vegetables, whole grains, legumes.

2. Rebuild (Protein):

• Goal: Provide amino acids for muscle protein synthesis (MPS) and repair.
• Timing: Within 30-60 minutes post-exercise, but the "anabolic window" is wider than previously thought (up to 2-3 hours).
• Recommendation: 20-40g of high-quality plant protein.
• Vegan Sources: Pea protein powder, soy protein powder, tofu, tempeh, lentils, chickpeas.

3. Rehydrate (Fluids & Electrolytes):

• Goal: Replace fluid and electrolyte losses from sweat.
• Timing: Immediately post-exercise and continue for several hours.
• Recommendation: 125-150% of body weight lost during exercise.
• Vegan Sources: Water, electrolyte-rich plant milks, fruit juices, vegetable broths.

Conclusion

Strategic nutrient timing can significantly enhance a vegan athlete's performance and accelerate recovery. By understanding the specific needs before, during, and after exercise, coaches can guide athletes to make optimal food choices that support their training goals.