Fall 2022 - 30

(carbohydrate and fat). Closer to activity (~30
minutes to 2 hours prior), choose an option
with less fiber, fat, and protein that is primarily
carbohydrate-based for ease of digestibility
and quick energy production. In a practical
sense, this carbohydrate-rich option might look
like a granola bar, a banana, fruit snacks, or a
sports drink.
Intra-Exercise Fueling
The primary goal of intra-workout fueling
is to prevent fatigue and cognitive decline,
which can negatively impact performance. If
you're properly fueled prior to exercise, intraworkout
fueling is not always essential but
should be a priority for longer (1 hour +), more
intense training, or during glycogen-depleting
activity. During these long-lasting competitions
or intense training sessions, glycogen stores
are depleted which can impair cognitive and
physical function (Arent 2020). Similar to
fueling just before exercise, easily digestible
carbohydrates such as energy chews, pretzels,
applesauce, or sports drinks are great options
to support fueling needs during activity. For
exercise bouts lasting over an hour, common
recommendations include ingesting anywhere
from 30-90g of carbohydrate/hour depending
on both the length and intensity of the activity
being completed in addition to the individual
gastrointestinal tolerance (i.e. consumption of
90g of carbohydrate/hour cannot be tolerated
by all individuals).
A few examples of these more balanced
fueling options include things such as trail mix,
mixed nuts, or a deli sandwich to maintain
performance.
Post-Exercise Fueling
For those who engage in glycogen-depleting
or high-volume exercise on back-to-back days,
the post-exercise period is often considered the
most critical part of optimizing nutrient type
and timing to support sustained performance
(Aragon 2013). During this period, the body is
in a catabolic (breakdown) state, hallmarked by
an increased rate of muscle protein breakdown
(Arent 2020). To bring the body into an anabolic
(building) state, post-exercise nutrition that
includes carbohydrates and protein is essential.
Once exercise stops, the rate of glucose uptake
is increased for about two hours. This means
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Fall 2022

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