SPORTS NUTRITION - NOW Foods

SPORTSNUTRITIONThe Natural,WayYour CompleteGuide to Before,During and AfterExercise Nutrition

SPORTS NUTRITION: THE NATURAL, NOW WAYClean Eating3 Intro: The NaturalAthlete4 Food as Fuel: The roleof macronutrients6 Before, During andAfter Exercise:What to take9 Female Athletes: Whatwomen need to know10 Plant-fueledPerformance: 6 highpowered proteins formeat-free athletes12 Stacking it Up:6 customizedcombinations tomaximize your workout14 What “Clean” Means:Choosing the cleanestsports supplements Hydrate: drink, morethan you think16 Eat to Win: 5 foodsto enhance strength,build muscle and speedrecovery17 The Athlete’s Life:10 healthy habits toimprove performanceand recovery19 Eating for Endurance:Sports nutrition recipes The Natural AthleteAthletes of all kinds, from casual to competitive, know that proper nutrition isthe foundation of success. The core components of sports nutrition includea well-designed, comprehensive plan with the right mix of macronutrients,sufficient rest and recovery, and abundant hydration. In addition to thesebasics, high-quality dietary supplements can help promote energy andendurance, enhance performance, speed recovery and support any fitnessgoal. Whether you’re a competitive athlete or a weekend warrior, keep youractive body healthy, energized and running strong—the natural way.- PAGE 3 -PHOTO BY MONKEY BUSINESS IMAGES/SHUTTERSTOCK.COM15

SPORTS NUTRITION: THE NATURAL, NOW WAYFOOD AS FUEL:The Role Of MacronutrientsPROTEIN: muscle growth,repair and recovery.Dietary protein is critical for athletes,to promote muscle mass, as well asto repair and rebuild muscles andconnective tissues after training,offset damage and speed recovery.And it’s well known that seriousexercisers need more protein thanthe average individual; studies inthe 1980s and ’90s first suggestedtotal protein requirements were50 to 175 percent higher in athletesthan in sedentary controls.Individual protein needs vary,depending on age, body composition,type of exercise and training status.For building and maintaining muscle,daily protein recommendations rangefrom 1.4 to 2 grams of protein perkilogram of body weight per day(0.5 to 0.8 grams per pound of bodyweight), and some evidence suggestshigher protein intakes may alsopromote fat loss in resistance training.Focus on whole-food sources ofprotein that contain all of the essentialamino acids, like lean meat, poultry,fish, eggs and yogurt. For veganathletes, legumes, nuts, seeds,quinoa and tempeh, ideally combinedwith whole grains, are excellentsources of protein. While it’spossible to get your daily proteinrequirements through a whole-foodsdiet, supplementing with high-qualityproteins can ensure you’re gettingenough, while minimizing caloricintake—especially important forthose who are focusing on fat loss.CONTINUED ON NEXT PAGE- PAGE 4 -PHOTO BY NADIANB/SHUTTERSTOCK.COMThe foods on your plate are your body’s primary sourcesof macronutrients—proteins, fats and carbohydrates, whichare essential for energy, muscle growth, repair anda highly functioning body. Here’s a rundown of each:

SPORTS NUTRITION: THE NATURAL, NOW WAYFATS: energy,nutrient absorption,overall health.CARBOHYDRATES: energy, endurance, performanceCompared to protein and dietary fat,carbohydrates are the most efficientlybroken down and metabolized formof energy for the body, so they’re vitalfor athletes. A diet rich in high-qualitycarbohydrates enhances enduranceexercise as well as intermittent highintensity performance, delays fatigueand improves athletic performance.Carbohydrates are also important formuscle gain—without adequate storesof glucose, muscle protein may be usedfor fuel. With sufficient carbohydrateintake, protein is spared and used torepair and rebuild muscles.When you eat carbs, your bodybreaks them down into smallerunits of sugar; the liver convertsthese into glucose, which the bodyuses for energy. If glucose isn’timmediately needed, it’s stored inthe liver and skeletal muscles in theform of glycogen. During extendedexercise, muscle glycogen is depleted- PAGE 5 -and carbohydrate stores must bereplenished; studies show eating carbsduring workouts lasting over one hourcan benefit performance and delayonset of fatigue.In general, athletes need about6 to 10 grams of carbohydrate perkg of body weight per day. If you’reinvolved in cardiovascular training, youshould get about 60 percent of yourdaily calories from carbohydrates; forresistance training, shoot for about45 percent. 18 Best sources: unrefined,whole foods like sweet potatoes,leafy greens, bananas, berries, legumesand whole grains like wild rice androlled oats.LEAD IMAGE BY PROSTOCK-STUDIO/SHUTTERSTOCK.COM, SPINACH BY JIANG HONGYANHigh-quality fats are a crucialcomponent of any athlete’s diet.Dietary fats promote absorption ofimportant nutrients, play a role inhormone production, and provideessential fatty acids that play a rolein immune balance, bone strengthand joint health.For light to moderate intensityexercise, fat is usually the primaryfuel, and it’s also important formuscles during endurance exercise.Fats are a valuable, energy-densesource of fuel; while the bodyhas a limited capacity to storecarbohydrates, the capacity tostore fat is much greater. Forexample, an average athlete with6 percent body fat may carry about1,500 to 2,000 calories in theform of carbohydrates, but morethan 45,000 calories in the formof fat. So, if you’re involved in anendurance sport that requires aburst of power, like swimming,boxing, basketball or soccer, fatas a source of fuel may beespecially important.In general, most athletesshould get about 20 to 35 percentof their calories from fat. Bestsources: monounsaturated fatsand omega-3 polyunsaturated fatsin foods like fish, olives and oliveoil, avocados, nuts and seeds. Andmedium-chain triglycerides (MCTs)from coconut oil are easily digestedand can promote energy.

SPORTS NUTRITION: THE NATURAL, NOW WAYBefore,During andAfter Exercise:What to TakeGetting the right nutrition isimportant—and when you takecertain supplements may beas important as what you take.Here’s what you need, before,during and after exercise.PRE-WORKOUT:Energy, Focus, Performance*VITAMIN B12 plays a critical role in energy metabolism,include three essential amino acids—leucine, isoleucineand valine—that can help maximize outputduring workouts, support muscle growthand retention, and enhance recovery.*Formulas that include a natural sourceof caffeine also help maintain physicalenergy and focus during workouts.*Added electrolytes also supplement andreplenish what’s lost during strenuousactivity.*helping the body produce energy from carbohydrates,proteins and fats; it’s also necessary for producing redblood cells, keeping nerve cells healthyand other important functions.* B12formulas that include the amino acidtaurine may also improve exerciseperformance and delay fatigue; addedcaffeine from natural sources can alsohelp maintain physical energy and focusduring workouts.*MEDIUM-CHAIN TRIGLYCERIDES (MCTS) areBETA-ALANINE is a non-essential amino acid used bynaturally occurring fats that behave differently in thebody from other fats. Unlike longer-chain fatty acids,they’re rapidly broken down and absorbed and godirectly to the liver, where they can be used as a sourceof energy. Taken before a workout,MCTs can help increase energy, enhanceendurance and promote burning fat forfuel. Powdered MCT oil blended withwhey protein is a convenient way to addMCTs as well as protein to pre-workoutdrinks or smoothies.muscle cells to synthesize carnosine—a compound thatbuffers lactic acid produced during strenuous exercise,helping to maintain optimum muscular pH, delay musclefatigue and improve recovery time.* Instudies, taking beta-alanine is significantlymore effective than taking carnosine as asupplement, and CarnoSyn , a patentedform of beta-alanine, has been clinicallyshown to increase muscle carnosinecontent, allowing muscles to work harderand longer during intense exercise.*- PAGE 6 *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.PHOTO BY BARANQ/SHUTTERSTOCK.COMBRANCHED-CHAIN AMINO ACIDS (BCAAS)

SPORTS NUTRITION: THE NATURAL, NOW WAYDuring workouts:Hydration, energy,replenishing electrolytes*BCAAs can beused as fuel duringintense exercise, andsupplementationcan help preserveexisting muscletissue.* Formulasthat include other supportivenutrients can also boost enduranceand promote muscle retentionand recovery—without caffeine.*Betaine helps maintain fluidbalance during exercise and mayenhance power, endurance, musclegain and fat loss.* Taurine can delayfatigue and protect muscles fromdamage.* Citrulline and glutaminemay also support performance andreduce fatigue.*- PAGE 7 *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.PHOTO BY WAVEBREAKMEDIA/SHUTTERSTOCK.COMELECTROLYTES —minerals like sodium,potassium andmagnesium that carryan electrical charge—areessential for fluid balance,muscle contractionsand nerve impulsetransmission.* Duringexercise, electrolytes are depletedthrough sweat, and low levels canlead to muscle cramps, weaknessand fatigue. It’s also importantto stay hydrated, since evenmild dehydration can hamperperformance. Flavored electrolyteblends can replenish electrolytesand encourage drinking more water.

SPORTS NUTRITION: THE NATURAL, NOW WAYPost-workout:Muscle recovery and normal repair, replacing lost fluidsKETO-FRIENDLY PROTEIN POWDERS that combine whey proteinisolate with MCT powder offer the ideal balance of protein and fat and are anexcellent choice for anyone following a Keto or low-carb diet. Monk fruit andstevia are the best natural sweeteners for a sugar-free but flavorful option.VEGAN PROTEIN POWDERS made from pea protein isolate are idealfor vegan and vegetarian athletes, people with dairy sensitivities, or anyonewho has difficulty supplementing with other types of protein. Pea protein ishighly bioavailable and easily-digested, and a source of BCAAs and arginine.- PAGE 8 -PHOTO BY FLAMINGO IMAGES/SHUTTERSTOCK.COMPROTEIN is essential after working out, to help muscles recover and rebuildafter exertion. Whey protein is an easily digested, high-quality protein withall nine essential amino acids, including BCAAs like leucine. Studies suggestwhey protein can enhance muscle gain and promote recovery, especiallywhen taken post-workout. And drinking a protein shake after working out alsoreplenishes lost fluids.