Fueling for Two-A-Days
“Two-A-Days” are workout plans that involve training on two occasions within the same day. This is a common strategy used by American football teams during summer and early fall training camps to help condition players for the upcoming season. However, footballers are not the only ones to participate in two-a-days. Other sports such as volleyball, tennis, soccer have been known to incorporate two-a-days into their training schedules, and many endurance athletes, such as marathon runners or triathletes, will exercise multiple times in a day. The more elite the competition, the greater the likelihood that two-a-day practices are implemented in an effort to achieve a cutting edge, as seen among professional sports teams.
Similarly, many athletes compete in all-day events or camps that include back-to-back competitions, heats and games. In both cases, energy expenditure is high and recovery time is minimized, requiring a clear nutrition strategy for refueling muscles between bouts of exercise.
An athlete’s muscles store carbohydrates in the form of glycogen for an easily accessible energy source during exercise. The more elite the athlete is, the better their muscles are able to store and use glycogen. On average, athletes store anywhere between 350 - 700 grams of glycogen in their muscles, depending on their training status. This equates to about 1.5 hours of moderate endurance activity before energy stores are depleted. For optimal performance, it is important to keep muscles well-fueled between workouts!
The types, amounts and timing of foods matters when it comes to refueling between workouts or competitions. Here are some points to consider:
The less time between events, the greater the focus should be on carbohydrates. Foods that are high in protein and fat are slower to digest and could cause stomach upset during exercise. If there is an hour or less between events, stick with carbohydrates that are in liquid forms, such as sports drinks, and fruits, such as oranges, watermelon, cantaloupe, peaches, pears, applesauce or bananas. Fruits are natural sources of both carbohydrates and water, and they are digested quickly, meaning they will be less likely to cause stomach upset.
If the time between workouts is two to three hours, it is helpful to add some lean proteins along with carbohydrates. In this case, the proteins will help to slow the release of carbohydrates into the bloodstream, allowing the player to be satiated and have longer-lasting energy. Proteins will also help to repair muscles after exercise, while the carbohydrates will help to refill glycogen stores. Consider carbohydrate + protein combos such as cereal & milk, granola bars, jerky & fruit, pretzels & cheese, chocolate milk, or toast & peanut butter.
Four or more hours between events allows for more digestion time, so a well-balanced meal is warranted. Focus on a base of complex carbohydrates, with a moderate amount of lean proteins and some added fat for flavor. This could be a turkey sandwich with whole wheat bread, Greek yogurt with fruit and a sports drink. Alternatively, try pasta with meat sauce, salad with dressing, a whole grain roll and a glass of milk.
Concession stand food options are often a “no-go” for athletes given they are often high in fat and poor carbohydrate and protein choices. These foods will not fuel-up muscles. Instead, they will leave an athlete feeling sluggish. Try packing nutrient-dense foods in a cooler that can help to supply energy throughout the day. Baby carrots, cherry tomatoes, chocolate milk, string cheese, fresh fruit, hummus, peanut butter, pita bread, whole grain mini bagels, whole grain cereals, and sports drinks with carbohydrates and sodium are some winning cooler choices!
After a day of exercising, recovery snacks and meals are important beyond just satisfying a hungry athlete. After exercise, muscles are primed to optimize any nutrient intake for restocking energy stores and repairing damaged tissue. Circulating insulin levels are higher and the entry gates of muscle cells are wide open after exercise, making muscles ready to receive recovery nutrients. Timing is important, and it is encouraged that an athlete take-in some combination of complex carbohydrates and lean proteins within 30 minutes (at most, an hour) after exercise. Examples could be Greek yogurt with granola and frozen peaches, chocolate milk with graham crackers, whole wheat tortilla chips with black bean and corn salsa, wheat crackers with avocado and string cheese, a mini bagel with cream cheese and a cup of milk, or a flour tortilla with sliced turkey and cheese.
Whether you are an athlete participating in two-a-days, competing in an all-day tournament, or training multiple times a day for long endurance events, having a nutrition strategy for fueling and refueling muscles is essential. Underfueling is common among athletes in these circumstances, and underfueling can lead to an increased risk of injury and illness, let alone suboptimal athletic performance.
If you are a coach, the parent of a student athlete, or an athlete yourself, remember this: you haven’t finished your training until you’ve refueled! Have a winning nutrition strategy that supports your athletic goals.
Additionally, consider working with me to build an individualized eating plan that optimizes your athletic performance. Schedule a FREE discovery call here.