Nutrition for Exercise: Protein Synthesis, Carb Loading, and Hydration Science - Part 2

yogurt with granola and seeds (300 calories, 15g protein). Total: 2800 calories, 132g protein. Supplement with B12, vitamin D, and potentially creatine and beta-alanine. ### Frequently Asked Questions About Exercise Nutrition How much protein do I really need? Protein needs vary based on training intensity, goals, and individual factors. Research supports 0.7-1g per pound bodyweight (1.6-2.2g/kg) for most athletes. Higher intakes (up to 1.2g/lb) may benefit those in aggressive caloric deficits to preserve muscle mass. Elderly athletes may need 1.0-1.2g/lb due to anabolic resistance. More isn't necessarily better—excessive protein provides no additional muscle-building benefit and may displace other important nutrients. Should I eat before morning workouts? Pre-workout nutrition depends on training intensity and personal preference. Low-intensity cardio or yoga can be performed fasted without performance detriment. High-intensity training benefits from some fuel—even a banana or dates can improve performance. If eating causes digestive distress, train fasted but prioritize post-workout nutrition. Some athletes adapt to fasted training over time, while others always perform better with pre-workout fuel. What's the best post-workout meal? No single "best" meal exists—optimal post-workout nutrition depends on training type, subsequent sessions, and daily nutritional context. Prioritize 20-40g high-quality protein within a reasonable timeframe (2-4 hours). Add carbohydrates based on glycogen depletion: 0.5g/kg for strength training, 1.0-1.5g/kg for glycolytic or endurance work. Choose easily digested options you enjoy and tolerate well. Consistency matters more than perfection. Do I need sports drinks during exercise? For exercise under 60 minutes, water suffices for most individuals. Beyond 60 minutes, especially in heat or at high intensity, sports drinks providing 30-60g carbohydrates and 300-700mg sodium per hour enhance performance and hydration. Make your own with 2-4 tablespoons sugar plus 1/4 teaspoon salt per liter of water. Ultra-endurance events may require more sophisticated fueling strategies including solid foods. How do I know if I'm eating enough? Adequate energy availability manifests through consistent performance, good recovery between sessions, stable mood and energy, regular menstrual cycles (females), and gradual progress toward goals. Warning signs of undereating include declining performance, poor recovery, frequent illness, irritability, constant fatigue, and loss of menstrual function. Track objective metrics (weight, performance) alongside subjective indicators (energy, mood) to assess adequacy. Should I take BCAAs? Branched-chain amino acids (leucine, isoleucine, valine) offer no benefit when protein intake is adequate. Complete proteins contain all BCAAs plus other essential amino acids necessary for muscle protein synthesis. Save money by focusing on hitting daily protein targets through whole foods and quality protein powders. BCAAs may only benefit those training fasted or with very low protein intake. What about intermittent fasting and exercise? Intermittent fasting can coexist with training but requires strategic planning. Time eating windows to include pre and post-workout nutrition for intense sessions. Some adapt to fasted training, while others experience performance decrements. IF may complicate meeting high caloric needs for muscle building or endurance training. Consider modified approaches like protein-sparing modified fasts or targeted carbohydrate intake around training. How much water should I drink daily? Baseline hydration needs approximate 0.5-1oz per pound bodyweight (30-40ml/kg), increasing with training, heat exposure, and individual sweat rates. Monitor urine color (pale yellow indicates adequate hydration) rather than forcing specific volumes. During exercise, drink to thirst for sessions under 2 hours; longer efforts may require planned hydration strategies. Overhydration poses risks equal to dehydration—find your individual balance through careful monitoring.