what is eaten before competition has four main functions: prevent hypoglycemia settle the stomach ...
TRANSCRIPT
What is eaten before competition has four main functions:
Prevent hypoglycemia Settle the stomach Absorb gastric juices Decrease hunger Fuel muscles Glycogen stores Glycogen present Pacify the mind
Sports nutrition benefits begin days in advance.
Every day Eat adequate high-
carbohydrate meals Fuels and refuels your
muscles Food eaten within an
hour before exercise Reduces hunger Maintains blood sugar Doesn’t significantly
replenish muscle glycogen stores
Exercising 60-90 minutes eat
Complex carbohydrates Slowly enter the
bloodstream as they are digested (low glycemic index)
Rice, pasta, yogurt, oatmeal, bean soup, lentils, apples, or bananas
When eaten an hour before exercise Digested enough to be
burned for fuel Provide sustained energy
during the long workout
Less than an hour snack on foods that
Digest easily Settle comfortably
High-carb, low-fat choices
Bread, english muffins, bagels, crackers, and pasta
Limit high-fat proteins Cheese, milk, steak,
hamburgers, and peanut butter Take longer to
empty from the stomach
Results in Sluggishness Nausea
Be cautious of Sugary foods (such as soft
drinks, jelly beans, and even lots of maple syrup or sports drinks)
Carbohydrates which quickly enter the bloodstream as they are digested (potatoes, honey, or corn flakes)
May cause Drop in blood sugar Tiredness, light-
headedness, and fatigued
Experiment and learn how your body responds
High calorie meals take longer to leave the stomach than do lighter snacks
Allow Adequate food digestion
time 3-4 hours to digest a large
meal 2-3 hours for a smaller
meal 1-2 hours for a blended or
liquid meals Less than an hour for a
small snack
Learned how to best fuel your bodies
Some athletes eat before exercise
Others abstain until after exercise
Exercise increases blood flow to muscles
Decreases blood flow to digestive organs
Stomach irritation
Eat familiar foods before a competition
Don’t try anything new!
Carries risk of settling poorly
Intestinal discomfort, acid stomach, heartburn, or cramps
Drink plenty of fluids
Why are we told to carbo-load? Who should use carbo-loading? What benefits do we receive? What are the drawbacks?
Store maximum amount of glycogen prior to an event
“Super-compensate” for glycogen depletion
Endurance athletes with events longer than 90 continuous minutes
Examples: Long-distance runners, swimmers, bicyclists, and cross-country skiers
Other athletes that benefit
Involved in prolonged movement sports with varying intensities:
Examples: Soccer, lacrosse, ice hockey, and tennis
3 days of high intensity training Deplete glycogen stores 5g/kg/day of carbs Minimum amount
recommended The first day
90 minutes of intense training (at 70% of VO2max)
Followed 2 days 40 minutes of intense
training
Weight should increase 1-3 pounds Water is stored with
glycogen May feel sluggish
and heavy Eating too many
carbohydrates can lead to intestinal distress
Choose wholesome, fiber-rich carbohydrates
Keeps system running smoothly
Pasta, rice, bran muffins, whole wheat bread, bran cereal, fruits, and vegetables are good choices.
What you eat after does affect your recovery
Foods eaten after require the same careful selections as before exercise
2 or more workouts per day must be concerned about recovery diet such as: Competitive swimmers Triathletes Aerobics instructors Basketball players Football players at training
camp
Athletes have reasons to not eat after exercise Don’t feel hungry Don’t have time
Research indicates 2 hours for carbohydrate
reloading .75 to 1.5g/kg consumed
each of the next 3 hours Ideally, consume within
15 minutes after workout Enzymes that make
glycogen are most active Most rapidly replace
depleted glycogen stores
Protein intake after exercise is important for muscle anabolism
Recommendation is 6g immediately after exercise .1g/kg body weight
Good examples of proteins are: Yogurt with fruit in
the bottom Chocolate milk Turkey sandwich
Some protein can actually enhance glycogen replacement in the initial hours after hard exercise.
Protein eaten along with carbohydrates is recommended
Sweating not only causes water lose but also some minerals (electrolytes) such as potassium and sodium that help the body function normally.
Electrolyte losses are primarily responsible for muscle cramping and intolerance to heat.
Most athletes should be able to consume more than enough electrolytes from standard post-exercise foods.
Salt tablets or special supplements are rarely needed