Nutrient timing is an important concept to understand when it comes to optimizing performance, preparation and recovery as it helps to ensure a steady supply of energy for athletes to maximize their performance. Honey Stinger products provide a means to meet the necessary nutrient timing requirements.
Mike Minnis, MS, RD, CSCS, is entering his eighth season as a member of the Philadelphia Eagles sports medicine and performance department. In his current role as Assistant Strength & Conditioning Coach/Director of Performance Nutrition for the Eagles, Minnis plans and manages the execution of day-to-day performance nutrition initiatives, administers body composition analysis, and evaluates data to enhance performance and recovery. Additionally, Minnis assists the strength and conditioning staff with program development and implementation.
To help the Eagles prepare, perform and recover, he often emphasizes the importance of nutrient timing in three key windows: before, during, and after workouts or competitive events. This approach is based on the understanding that the body’s nutritional needs vary considerably, especially when timing nutrients relative to the physical demands placed on the body.
But nutrient timing doesn’t exist in a vacuum. It must take place within the context of overall energy balance, or the act of managing the energy one puts into his or her body balanced with the potential need for that energy before, during and after athletic performance activities.
“There are basically three primary windows that we focus on,” says Minnis. “The first one is the preparation window. The second one is during performance, or during the workout or competition. And the third one is following the workout or competition window, which is a recovery period. And each of those windows requires a different nutritional emphasis, and that’s what we call nutrient timing. So basically, we’re looking at what types of nutrients, the quantities, and the appropriate times can we provide them to athletes to help them prepare, perform and recover. And Honey Stinger products really align with that concept and that strategy.”
Prepare – To convey the concept of preparation to athletes, Minnis highlights that the goal in this window is to “top off the tank” with energy reserves in the form of simple carbohydrates (sugars) and fluids for hydration. Unlike other periods of nutrient timing – when complex carbohydrates and high-fiber foods are preferred – simple sugars are ideal for preparation as they can be rapidly absorbed into the bloodstream and used for immediate energy.
“We don’t want high-fiber, complex carbohydrates immediately prior to performance because that can potentially cause GI distress,” says Minnis. “We want to get this energy into our bloodstream immediately. We’re looking for something that’s easily accessible, biologically available, tastes good and is effective.”
This helps ensure that athletes start their workouts or competitive events with maximal energy stores.
Perform – During a workout or event, Minnis suggests continuing the intake of simple carbohydrates and fluids, much like the pre-workout period. This is to replenish the energy being used and to stay hydrated, thus maintaining peak performance levels.
“Think of it like a car on a long road trip,” says Minnis. “We have to continue to put fuel in the car. You can’t just fill up before you leave and then never stop for gas. We have to continue to put gas in the tank as we go.”
Maintaining the intake of simple carbohydrates and fluids during performance is a straightforward method to prevent running out of energy and to sustain peak performance.
Recover – To recover from workouts out competitive events, the nutritional focus must shift to proteins and carbohydrates. Proteins are essential for repairing and rebuilding muscle tissue and facilitating adaptations to the training stimulus. Carbohydrates are important to quickly replenish glycogen stores, thus preparing the body for the next training session or event.
“After a workout or competition, the emphasis changes a little bit. Now, we’re focusing on recovery, so we’re looking at replenishing those energy stores that were used during the workout or competition, and that’s where Honey Stinger’s protein bars or their waffles, which have a little bit of protein, can be helpful. We’re also looking at providing the building blocks for muscle repair and muscle synthesis, so that’s where protein becomes really important. We want to make sure that we’re giving the body what it needs to repair any damage that was done during the workout or competition, and to prepare for the next training session or event.”
Supporting Energy Balance
Energy balance refers to the equilibrium between the energy consumed through the diet and the energy expended in the course of daily living, including physical activity. Energy balance is also a crucial concept for high school athletes – and their parents – to understand in order to ensure adequate nutrition for optimal performance.
Maintaining energy balance is central for high school athletes due to the high physical demands of their sports, coupled with the additional energy requirements of growth and development during adolescence.
If athletes don’t consume enough energy to match their expenditure, they risk under-fueling their bodies. This can lead to reduced performance, slower recovery and increased risk of injuries. Additionally, inadequate energy intake can also impair growth and development, and potentially impact hormonal balance and bone health, which are of particular concern during the teenage years.
“A big part of what we do is education, and that’s where a company like Honey Stinger can be really helpful, especially for younger athletes or high school athletes who might not have a full-time dietitian available to them,” says Minnis. “One of the major challenges we face is getting these athletes to understand the concept of energy balance. They’re burning a lot of calories throughout the day, not just during their workouts, but also just by being teenagers. They’re growing, they’re developing, and they have a high metabolism, so they need to make sure that they’re consuming enough calories to support all of that.”
To support energy balance, high school athletes need to consume sufficient amounts of high-quality nutrients, specifically proteins, carbohydrates, and fats, in proportion to the energy they expend. Proteins are essential for muscle repair and growth, while carbohydrates provide the energy needed for high-intensity activities. Fats are also a key energy source, particularly for endurance sports.
In addition, a balanced diet provides the vitamins and minerals necessary for various physiological processes, including energy production and recovery.
Nutritional education and guidance are vital for young athletes to understand their individual energy needs and learn how to meet them effectively to sustain optimal performance and support their overall health.
“Honey Stinger products are made with natural ingredients, and they provide a good balance of carbohydrates and protein, which can help these athletes maintain their energy levels throughout the day,” says Minnis. “And for parents, it can be reassuring to know that their kids are consuming nutritious foods that are specifically designed to support their energy needs. These products are designed to be convenient and portable, which is great for high school athletes who are often on the go. They can easily toss a few Honey Stinger waffles or gels into their backpacks and have them as a snack between classes or before practice. They can’t just eat junk food all day. They need to be consuming high-quality nutrients, and that’s where Honey Stinger products can be a great option to support those energy balance needs.”
Details
The Difference? It’s in the honey.
There's a reason it's in our name and inspires all we make — honey is an all-star ingredient that's good for your body and your taste buds. Easy to digest and quickly absorbed, honey helps power your performance without causing a sugar crash like other sweeteners. You know what's just as important as getting across the finish line in record time? Enjoying yourself along the way. And that includes enjoying the fuel you eat. Sustained energy and great taste? Now that's how you Sweeten the Burn™
