SPORTS: The right fuel
Skipping meals or not eating before a workout can impair athletic performance. And not eating after a workout or competition leaves the athlete running on empty. Make nutrition a priority before, during and after exercise.
The Pre-Exercise Meal
The pre-event meal serves two purposes. First, it keeps athletes from feeling hungry and sluggish before and during the game. And secondly, it helps to maintain optimal levels of energy (blood glucose) for the exercising muscles during training and competition.
Eating before exercise can be challenging for athletes. While they need fuel to perform, they should not exercise on a full stomach. Food that remains in the stomach during training or competition may cause indigestion, nausea, and possibly vomiting. A good recommendation is to eat a meal 2-4 hours before exercise. If an athlete is nervous about his or her performance, the digestive process may take even longer.
The ideal pre-exercise meal should be primarily carbohydrates, moderate in protein and low in fat. Carbohydrates are digested rapidly. Protein and fat take longer to digest. Pre-exercise meals high in fat (like a lot of options at fast food restaurants) can cause stomach upset, gas and bloating.
Hydration During Exercise
The importance of nutrition does not stop with the pre-exercise meal. During practice or competition, athletes should drink sports drinks to avoid dehydration and provide energy for working muscles.
The Post-Exercise Meal
Eating for peak performance also includes making wise food choices post-exercise. The right post-game meal replenishes your muscles for the event or competition around thats to come. In fact, muscles are most receptive to recovery during the first 30 minutes after competition. Athletes should follow these tips:
- To completely restore muscle energy, eat within 30 minutes after exercise and then eat small meals at 2 hours and again at 4 hours.
- If you can't take solid foods 30 minutes after exercise, or they are not available, try drinking 2-4 cups of a sports drink or eating an energy bar, then eat more solid foods 2 and 4 hours later.
- Be sure to hydrate after a workout or game. Weigh yourself and drink 3 cups of fluid for each 1/2 kilo lost during the competition.
Get in the Habit
The same kind of high-carbohydrate, power-packed foods are recommended for BOTH before and after an event or competition:
4 or more hours before AND 4 hours after
- Grilled chicken/rice/fruit
- Turkey sandwich/raw carrots
- Spaghetti with meat sauce
- String cheese/grapes/whole-grain or brown toast
- Energy bar/Sports drinks
2-3 hours before AND 2 hours after
- Cereal/low-fat milk
- Fresh fruit
- Toast with peanut butter
- Sports drink
- Energy bar
1 hour or less before AND 30 minutes after
- Yogurt
- Energy bar
- Sports drink
- Raisins or any dried fruit
