Do You Have a Fueling Schedule?

Katie Breazeale, MS, RD, LD

Have you created a fueling schedule, or are you asking yourself right now what is that?  Your fueling schedule is designed based on your level of training and individual needs.  Your fueling schedule should support protein for muscle, carbs for glycogen stores to fuel your body, hydration, and overall calorie needs. 

Protein

An essential component to any fueling plan. Protein is essential for muscle growth, repair, and maintenance.  Protein is also essential for helping you feel full and not hungry all the time. Protein needs will look different for everyone depending on the sport, goals, and the individual. Make sure to add protein to your post fueling, snacks, and meals.

• Kinera Recovery Drink

• Chomps Sticks

• Protein Bar

• Chicken, Beef, Fish, Eggs

• Chocolate Milk

• Greek Yogurt

Carbohydrates

Carbs are your main fuel source and need to be added to your fueling plan.  They are essential as part of your pre-fueling and then spread out through the day to replenish glycogen stores.  Like protein, carbs will vary per sport, the intensity and duration of training.  Carbs and protein are a perfect pairing for meals, snacks, and post-fueling.

• That’s It fruit bars

• Fuel for Fire

• Fresh Fruit

• Naked bakery

• Honey Stinger Waffles

• Grains- rice, quinoa

• Pasta

•  Beans/Legumes

Hydration

An essential component that is often forgotten.  Add hydration to your plan.  Dehydration can affect your training just as much as fueling can.  Dehydration can lead to fatigue, cramps, nausea, vomiting, decreased concentration, difficulty remembering plays, delayed reaction time, and heat stroke.  Hydration should have a base amount and then add your sweat losses from training and any additional fluids you may need.

Calories

Under-fueling is a training pitfall that is easy to happen.  Think about busy schedules that don’t have pre or post fueling snacks and then add skipping meals due to class or work schedules.  Making up the calories and protein from multiple snacks and a meal is a challenge and not one that is recommended to try. By having a fueling plan/schedule this helps you map out your day and prep snacks and meals to help with busy schedules.

Do you have a plan, but feel it is not meeting your training plan or goals? Maybe you don’t have a plan and have no idea where to start. Contact us today to create a fueling schedule.