Fall 2022 - 28

FUEL TIMING
TO OPTIMIZE PERFORMANCE
By Elizabeth Mosier, MS, RD, LD
M
eal and nutrient timing can be key
components of a tactical athlete's
performance and recovery. When it comes to
performance, oftentimes the minor details lead
to major payoffs.
Pre-, intra-, and post-exercise fueling can
mean the difference between meeting or
missing performance goals.
Pre-Exercise Fueling:
The main goal of nutritional intake before a
workout is to make sure there is enough fuel
available for working muscles to utilize during
exercise, as inadequate total intake can hinder
performance (Arent 2020). During exercise,
in addition to creatine phosphate, fatty acids
and carbohydrates are used to produce energy
to fuel muscle contractions (Arent 2020).
Although fatty acids can provide energy to
the body during low-intensity exercise, having
adequate carbohydrate stores is necessary
to optimize performance during moderate to
28 | Tactical Training & Conditioning | Fall 2022
high-intensity activity when carbohydrates are
the primary fuel. This considered, the timing
of pre-workout nutrition to ensure adequate
carbohydrate fuel could start days before and
can continue until activity onset; the longer
the duration of the moderate to high-intensity
activity, the longer it takes to focus on preevent
carbohydrate. In the days leading up to
a moderate to high-intensity activity, focus on
consuming balanced meals containing ample
amounts of carbohydrate to fill glycogen stores,
the storage form of carbohydrates. The number
of carbohydrates needed would depend on the
intensity and duration of the competition.
The day of meals can be more balanced the
further out from activity, where there is more
time to properly digest more complex nutrients
like fat and fiber. This type of meal, often ~4
hours before competition might consist of
grilled chicken breast (protein), spaghetti with
red sauce (carbohydrate), a serving of cooked
vegetables (fiber), and a dinner roll with butter
Fall 2022

Table of Contents for the Digital Edition of Fall 2022
