This is an issue that continues to confound athletes, coaches, parents and those of us who simply exercise for recreation.
Pre-exercise nutrition Between three and 36 hours before a game or event, any meal you eat with solid food should contain lots of carbohydrates. This is especially true if you exercise or compete on a regular basis. Once eaten, carbohydrates are rapidly absorbed by the body and represent a quick source of energy for muscles.
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Eating carbohydrates is particularly important if you are involved in a weekend long tournament or an endurance-type sport such as running, cycling or swimming.
To ensure that you get all the nutrients needed, eat a well-balanced diet packed with carbohydrates, a moderate amount of protein, and lots of vitamin- and mineral-rich fruits and vegetables. Good sources of carbohydrates include breads; legumes (peas and beans); grain products such as pasta, waffles and pancakes; dried and fresh fruits; and potatoes. Carbohydrate bars and sport drinks also can be good, and can be consumed up to one hour beforehand.
Please note that there is no reason to adjust your diet to consume extra fat or protein before exercise. Most all of us have sufficient fat stores to provide an endless supply of energy. And, since protein contributes such a small amount to the total energy used when we exercise, eating protein-rich food as part of your pre-game meal is unwarranted. In fact, too much fat and protein in the pre-game meal may hinder performance.
Be sure to drink sufficient fluids before you compete, which, depending on the environment, can mean two cups or more during the hour before you start.
Nutrition during exercise During events that are 30 minutes or longer, such as distance running or playing two tennis matches in a row, you need to replenish carbohydrates and fluids lost during exercise. Carbohydrates should be consumed in the form of sugar, such as that provided in commercial sport drinks.
Don’t consume too much sugar without including fluids. This can pull water from your circulation into your stomach, where it is used to dilute the sugar so it can be absorbed. During moderate to high intensity activities I usually recommend 45 to 60 grams of carbohydrates per hour.
Again, fluids are essential. As little as 1 to 2 percent decrease in body weight due to fluid or sweat loss can hinder performance.
Food after exercise Many people find that they are not hungry right after exercise and not eating is fine, as long as no intense exercise is planned over the next 24 hours.
If you plan to exercise vigorously within the next 24 hours, such as can happen during soccer, tennis or basketball tournaments, be sure to consume foods rich in carbohydrates. In fact, eating carbohydrates within one hour of stopping exercise results in increased amounts of this nutrient being stored in muscles.
And, despite the common myth, consuming a moderate amount of sugar in foods or drinks is allowable. Doing so does not lead to low blood sugar during exercise performed later in the day.
When finished with exercise for the day, meals should again be well balanced. For most people this means about 15 percent of calories from protein, less than 30 percent of calories from fat and the balance provided by carbohydrates.
This is an issue that continues to confound athletes, coaches, parents and those of us who simply exercise for recreation.
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