Feeling tired and sluggish? Did you leave your legs at the field? Can't find enough energy to make it back to the locker room? Some like to call this "bonking" or "hitting the wall." Well you’re not alone- most athletes’ feel like this if they do not eat the right foods or are not eating at the right time.

The solution may be easier than you think. Replacement of energy after training is the key to maintaining training and performance throughout the entire season. The keys to sustaining general energy throughout the day are to eat small, frequent, and nutritious meals. By mixing up meals so that they contain mainly carbohydrates, protein, and some fat and fiber, longer-lasting energy will be provided.

Athletes need to know what and when to eat in order to prepare for optimum training and competition. The best type of energy replacement meal or snack to eat after a training session should contain complex carbohydrates (grains, pasta, rice, fruit) and limit refined carbohydrates or simple sugars (fruit juices and candy). Consuming an energy replacement drink or snack that contains mainly carbohydrates and a small amount of protein, such as a Powerbars, will provide the necessary fuel all athletes’ need. Finding the right drink or snack is simple. Check out the nutritional information and look for a 4:1 ratio of carbohydrates to protein. You can be certain that recovery will half the time it did before. Excess simple sugar contributes to excess calories and fluctuations in energy levels. Eating these sugars can provide calories for energy but are almost completely empty in vitamins and minerals. If eaten at the wrong time, sugar can be pulled from the bloodstream, leaving athletes feeling lethargic when it is time to be on your game.

A guaranteed way to maintain muscle energy stores for upcoming competitions and training sessions is to practice timing. Timing is everything when it comes to consuming your energy replacement and performance. The optimal time for consumption of energy replacement is within 1 hour after your training session is complete. Replacement of energy stores immediately after training is the most important key to preventing fatigue and staleness in performance. Replenishing energy stores immediately after a workout will boost your recovery time 50-100% faster than if eaten after 1 hour. Athletes can easily deplete their energy stores either from intensive workouts or long endurance sessions. Feeling depleted of energy stores after a training session does not mean that you need to decrease training; it simply means that an athlete must replace these energy stores properly.

Eating a complex carbohydrate, like Maltodextrin, within one hour of your workout is key. After exercise your body is highly sensitive to storing carbohydrates in the muscles and liver so it may be used for the next workout. Adding in another small meal that contains 60% carbs, 20% fat, and 15% protein 2-4 hours after working out will be icing on the cake. Taking advantage of this window of opportunity will provide a speedy recovery, prevent fatigue, and make you less inclined to over eat later.

Athletes generally need approximately 500-600 grams of carbs per day, although requirements vary depending on body weight and training load. I suggest a meal consisting of about 200g-4 hours prior to your workout, then 80g-1 hour before you begin exercising, and finally 75g of carbohydrates immediately after training for optimal performance and energy levels. Athletes must also maintain adequate amounts of protein, fat, water, and vitamins and minerals in order to use the energy properly. So be wary of info-mercial diets consisting of eating strictly carbohydrates or proteins, this will lead to a disastrous training season.

Replacing your energy stores immediately after training can be the key to a successful season. Remember that perfect practice is what really makes perfect performance. Following this program will allow you to Achieve Your Potential!