PEAC Timing of FUEL for Female Athletes
Fueling Female Athlete Performance: The Science Behind Pre and Post-Activity Nutrition
In the world of sports and fitness, the significance of nutrition cannot be overstated. Dr. Stacy Sims, a renowned expert in exercise physiology and nutrition, along with the insights from Better Humans, has shed light on the specific nutritional needs of female athletes. While much research has historically focused on men, recent studies emphasize the importance of tailoring nutrition advice to women. In this blog post, we explore the science-backed recommendations for fueling women's performance, addressing issues like low energy availability and the critical role of pre and post-activity nutrition.
The Challenge: Low Energy Availability in Female Athletes
Studies reveal that more than 47% of female athletes face the challenge of low energy availability. This condition is not only detrimental to health, but it also compromises athletic performance. Withholding fuel, particularly in the form of calories, can push the body into a catabolic state, breaking down muscle tissues for energy.
Pre-Activity Fueling:
Dr. Stacy Sims emphasizes the importance of adequate pre-activity nutrition for women. Consuming a balanced meal or snack before exercise ensures a sufficient energy supply and helps prevent the negative consequences of low energy availability. Carbohydrates play a crucial role in providing readily available energy, while incorporating healthy fats and proteins contributes to sustained fueling.
Post-Activity Nutrition: The 30-Minute Window
One of the key insights for female athletes is the significance of post-activity nutrition within a 30-minute window. Delaying the intake of essential nutrients after exercise can lead to a rapid decline in glycogen storage. This time-sensitive period is critical for replenishing glycogen stores and kickstarting the recovery process.
Protein Prioritization
Post-workout nutrition should prioritize protein intake, aiming for 25 to 30 grams of protein, with 5 to 7 grams being Branched-Chain Amino Acids (BCAAs). Protein is essential for muscle repair and growth, while BCAAs specifically support muscle protein synthesis. Including these in post-workout meals or shakes aids in preventing muscle breakdown and promotes overall recovery.
Carbohydrates: Inflammation Reduction and Immunity Boost
Pairing protein intake with carbohydrates is crucial for women in their post-activity nutrition. This combination helps reduce inflammation and boost immunity, contributing to overall well-being. Carbohydrates also play a vital role in replenishing glycogen stores, ensuring sustained energy for future training sessions.
The science-backed insights from Dr. Stacy Sims and Better Humans emphasize the unique nutritional needs of female athletes. Addressing issues like low energy availability and understanding the importance of pre and post-activity nutrition can significantly impact both health and performance. By prioritizing fueling strategies tailored to women, athletes can optimize their training, enhance recovery, and achieve their full potential. Remember, the key is not just to train hard — but to fuel smart!
Why SUSTAIN?
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Sustain® Pre-Active - Melaleuca
Q: Why are there not multiple flavors of Sustain Pre-Active?
A: Many pre-workouts on the market focus on flavor and flavor variations as a primary selling point. They also claim to be using powerful ingredients, but they are often using synthetic alternatives that are added at ineffective levels. At Melaleuca, our focus is on the quality, efficacy, and performance of the product. While we believe in creating a product with a pleasant taste, our priority is to ensure it delivers the best results possible.
Pro tip: Mix Sustain Pre-Active with Blueberry Pomegranate Sustain Active Electrolyte Hydration.
Q: What are the benefits of using a pre-active before my workout?
A: Sustain Pre-Active is designed to maximize your performance and results during physical activity. It not only works to give your body the energy it needs before increased activity, but it also helps improve focus, reduce fatigue, improve reaction time, supply energy boosts, and maximize your results both during and after activity.*
Sustain® Post-Active - Melaleuca
Q: I used to buy Vitality Elevate™ BCAA and Vitality Elevate Pure Creatine. Does Sustain Post-Active replace them both?
A: Yes! Sustain Post-Active combines both Vitality Elevate Pure Creatine and Vitality Elevate BCAA together along with other powerful ingredients to deliver enhanced results and maximize your recovery. Specifically, Vitality Elevate Pure Creatine contained 3 g of creatine per serving. The new Sustain Post-Active contains 5 g of creatine per serving.
Q: Why are there not multiple flavors of Sustain Post-Active?
A: Many post-workouts on the market focus on flavor and flavor variations as a primary selling point. It is also important to remember that many on the market contain ingredients in amounts that your body is not able to absorb and actually use in the post-workout recovery process. As with our Pre-Active product, Melaleuca is more focused on quality and performance instead of just flavor. Made with all nine essential amino acids, tart cherry, creatine, and minerals powered by Oligo® , these ingredients are exactly what your body needs to recover quickly!*
Q: What are the benefits of using a post-active after my workout?
A: Sustain Post-Active is your perfect recovery companion to maximize results from your activity! Sustain Post-Active works to improve your strength, endurance, muscle size, and recovery rate after exercise! It also reduces exercise-induced muscle damage and supports weight management.
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