Posted by: baby | 2007/02/28


what is the best food to consume before exercise and before an envent for a 11 year old girl participating in shotput. Which foods will give her sustained energy to last 2 hours of practice and what should she eat before an event?

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Our expert says:
Expert ImageSports Nutrition

Hi Baby

Firstly I apologize for only replying to your question now, we were experiencing technical problems.

Just before an event/ practice it is best to consume a high GI drink (about 15 – 30 carbs) and if possible continue to sip more of it every 15 minutes – this way you keep filling the blood with glucose to constantly supply energy.

Best food to eat is always Low GI carbohydrates – visit the GI foundations of SA’s website for more info on the glycemic index of foods.

The meal four hours before the event should consist of a bit of low fat protein with pasta – also keep the sauce low fat. You can add some fruit.
Two hours before the event she can consume a banana or a yoghurt if she is not sensitive to milk products.

Take lots of care.

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