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Nutrition For Sports | High Impact vs Low Impact | Myprotein
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Jan 30, 2025
How do we fuel ourselves differently for high or low intensity sports? Myprotein investigates. ********************************* 🔔 Subscribe to our channel: https://www.youtube.com/user/MyproteinUK?sub_confirmation=1 📲 Download the Myprotein app: https://bit.ly/3dhVVUE ********************************* #SportsNutrition #Myprotein Official YouTube channel for Europe's No. 1 Online Sports Nutrition Brand, Myprotein. Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos — we've got it all. ********************************* Pendergast, D. R., Meksawan, K., Limprasertkul, A., & Fisher, N. M. (2011). Influence of exercise on nutritional requirements. European journal of applied physiology, 111, 379-390.
View Video Transcript
0:00
how do we fuel ourselves differently for
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high or low intensity
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[Music]
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Sports I'm l Kelly and I'm a sports
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dietitian and we're going to break down
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the differences between fueling for
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high-intensity and low intensity Sports
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exercise intensity relates to how hard
0:18
our body is working during an activity
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and when we talk about high and low
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intensity exercise we're usually talking
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about anerobic and aerobic exercise
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anerobic exercise is defined as any
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activity that breaks down the stores of
0:30
glucose in the body for energy without
0:32
using oxygen these types of exercises
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are usually intense and short in
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duration like hits powerlifting and
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sprinting aerobic exercise is the
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opposite of anerobic and aerobic
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activity uses large muscle groups and
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can be maintained continuously like with
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cycling jogging or longdistance running
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swimming and walking let's think about
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how the nutrient needs might differ
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between different sports all nutrients
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are important in the diet and especially
0:58
in the diet of someone who is active but
1:00
the amount and ratio of these nutrients
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may change depending on the type of
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sport someone running half marathons is
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going to need a lot more carbohydrates
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than someone who casually does a 5K and
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even more than somebody who does brisk
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walking speaking of carbohydrates let's
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start
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[Music]
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there when we exercise our body needs to
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start producing energy quicker than it
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does when it is at rest both fat and
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carbohydrates can provide fuel for
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exercise but the type int intensity and
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duration of exercise will typically
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dictate whether carbohydrates or fats
1:34
are used carbohydrates are required to
1:36
fuel most activities but there is
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greater Reliance on them during
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high-intensity Sports due to the intense
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nature of sports like sprinting or Hier
1:44
rocks there is a Reliance on a constant
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supply of energy throughout a session or
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an event we can store carbohydrates in
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the form of glycogen in our muscles and
1:52
in our liver and in the absence of food
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this glycogen can be converted back into
1:57
glucose and drip fed into our
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bloodstream to maintain stable blood
2:01
glucose levels when glycogen stores are
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at full capacity they can normally
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provide us with energy for up to 24
2:07
hours and we usually top them up as the
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day goes on however the rate at which we
2:11
use glycogen is higher when exercising
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and glycogen stores can become depleted
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even quicker through high intensity
2:17
Sports to maintain high performance
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levels during intense exercise and
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prevent early onset fatigue it's
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important to ensure that glycogen stores
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are topped up before going into a
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training session in some sports of
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longer duration carboh hes may even be
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required during a workout for example
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sessions that last longer than 90
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minutes or 60 minutes if at a high
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intensity or if you haven't had adequate
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fueling before a training session or if
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you're training twice in a day or having
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sessions very close together because
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this makes it harder to ensure glycogen
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stores are primed again for the next
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session and also if you're participating
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in multi-day events where again the time
2:53
for glycogen resynthesis is limited it
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is recommended that 30 G of
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carbohydrates is consumed per hour when
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exercise lasts between 1 to 2 hours and
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60 to 90 G of carbohydrates is consumed
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when exercise exceeds 2 hours the
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ability to train regularly and to train
3:07
well will be impacted by the ability to
3:10
restore carbohydrates so that glycogen
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is available for subsequent sessions the
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body's ability to recreate glycogen is
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at its peak during the initial few hours
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following exercise but this can continue
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over a long period of time and the more
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depleted our glycogen stores are the
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longer it will take to replenish these
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stores during the first 2 hours
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following a session G oen replenishment
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occurs at about 150% more quickly than
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the normal rate and after 4 hours
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returns to its normal rate the
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recommendations for carbohydrates range
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from 3 to 5 gram per kilogram per day
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for very low intensity and more
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skill-based training going up to 5 to 7
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gram per kilogram per day for General
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training needs and go up towards 8 to 12
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gr per kilogram per day for more intense
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training and endurance athletes if you
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are going on a leisurely walk or doing
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some gentle yoga carbohydrates are not
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going to be needed in such quantities
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but are still an important component of
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the diet and should be providing at
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least 45 to 50% of our overall energy
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requirements with that percentage
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shifting upwards with the more active we
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are next up is
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[Music]
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protein protein requirements will very
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much vary based on the intensity of
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Sport the recommended daily intake of
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protein is 75 G per kilogram of body
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weight per day but these requirements
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are increased for active individuals r
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ranging from 1.4 to 2 G depending on the
4:32
type of sport it is thought that
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strength and power-based exercises
4:36
increase protein requirements further
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than endurance exercise so
4:39
recommendations for strength training
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specifically are to aim for the higher
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end of this range between 1.6 to 2 G per
4:46
kilogram per day there is less research
4:48
on protein requirements for sports that
4:50
are intermittent in nature like football
4:52
and basketball but protein intakes
4:54
within the range of 1.4 to 1.7 gr per
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kilogram per day is recommended unlike
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carbohydrates and fats protein is the
5:00
one macronutrient that we cannot store
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in the body and so it is advised to aim
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to include protein at regular intervals
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throughout the day the body is in a
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constant state of muscle protein
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breakdown and repair but the rate of
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this increases with exercise which
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emphasizes the importance of protein
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postwork
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workout so how soon after workout should
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you be consuming protein the rate of
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muscle protein synthesis the process
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where we build new muscle tissue is
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highest within the first few hours after
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exercise which is why it's recommended
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to try to get 20 to 40 G to maximally
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stimulate MPS this will support your
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recovery and subsequent
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performance however the rate remains
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elevated for hours after this as
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recovery is an ongoing process and
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regardless of your goals protein is so
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important to support your recovery so
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that you can perform to the best of your
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ability make sure you're prioritizing
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protein in your meals regardless of how
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Intense or not intense your training is
5:58
and what about fats
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fats provide a source of energy which is
6:04
important for supporting energy
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requirements which are even higher in
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those who are active fats are also
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essential for the production and
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function of hormones the absorption of
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nutrients such as vitamins a d e and K
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and for providing structure to cell
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membranes and tissues there are no
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specific recommendations for fat intake
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for athletes and the dietary
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recommendations for fat for athletes is
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pretty similar to the general guidelines
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whilst fats can be used as fuel for
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exercise they cannot be broken down as
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quickly as carbohydrates and so for
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high-intensity exercise carbohydrates
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are the preferred fuel source the amount
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of fat you should aim for will depend on
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your sport and protein and carbohydrate
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requirements as it is recommended that
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once protein and carbohydrate needs are
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covered the remaining energy should come
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from dietary fats for those who
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regularly train including sources of
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omega-3 fatty acids or supplementing
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with omega-3 may be beneficial for
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supporting recovery from strength
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training a recent study found that
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omega-3 supplementation reduced muscle
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stiffness and another study found that
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omega-3 fatty acids consumed
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post-workout resulted in pain reduction
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48 Hours following
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[Music]
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exercise naturally when it comes to
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Sports Nutrition we tend to focus on
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macronutrients and micronutrients like
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vitamins and minerals are often
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overlooked exercise can cause increased
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levels of oxidative stress which
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produces free radicals and can cause
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inflammation which can contribute to
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impaired muscle repair and performance
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antioxidants are molecules found in
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fruit and vegetables and can help to
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protect against free radical damage by
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neutralizing free radicals vitamins a c
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and e are all antioxidants and these can
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be found mostly in plant foods like
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fruits and vegetables nuts and seeds as
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well as in some Dairy and in eggs you
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can get all the antioxidants you need
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through a balanced and varied diet and
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it is actually not recommended to take
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antioxidant supplements as these can
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interfere with muscle repair and growth
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[Music]
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ideally we should be including fruits
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and vegetables in every meal but
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something to be aware of when training
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at higher intensities is fiber intake in
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the leadup to a session or an event
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everyone is different but it is quite
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common for athletes to experience
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gastrointestinal symptoms like cramping
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nausea or bloating during or after
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training so it is recommended to limit
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fiber intake around sessions to reduce
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the risk of this for low intensity
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Sports the effects of this might not be
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as evident and as I mentioned everyone
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is different so don't be afraid to play
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around with timings and types of foods
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to find what works for
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[Music]
8:36
you another frequently overlooked aspect
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of nutrition is hydration whilst the
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intensity of a sport will impact sweat
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losses so will other factors like
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climate clothing and duration
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dehydration can impact physical and
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mental performance such as increasing
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the perception of how hard exercise
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feels and your concentration levels
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dehydration can also lead to nausea and
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other gast as intestinal problems during
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and after exercise aiming for a clear or
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pale yellow colored urine is a useful
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way to measure adequate hydration and
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depending on how much we sweat there is
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a loss of both fluid and electrolytes
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during training and it is important to
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aim to remain hydrated during exercise
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as losing just 2% of body weight due to
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dehydration can significantly impact
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exercise performance water is usually
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sufficient for most low intensity
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training sessions and having some food
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after a session can help to restore
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electrolyte levels
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but as intensity and duration increases
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this might not be enough and only
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drinking water and not replacing
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electrolytes after Intense or prolonged
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sessions could lead to an imbalance in
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sodium and fluid levels there's also
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evidence that indicates that without
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adequate hydration it is harder to
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absorb carbohydrates if you're regularly
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having gels or other carbohydrate
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sources during a training session you
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should be ensuring that you're remaining
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hydrated to support the absorption and
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to reduce the risk of GI related
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symptoms so how have you been fueling
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your sessions for more specific and
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tailored advice to support your training
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speak to a sports dietician or
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nutritionist and for more great
10:07
evidence-based nutrition information be
10:09
sure to like this video and hit that
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