The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates breads, cold cereal, pasta, fruits and vegetables.

They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours. High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea.

This may lead to premature exhaustion of glycogen stores in endurance events. Pregame meals should be low in fat. Fat takes longer to digest, as does fiber- and lactose-containing meals. Take in adequate fluids during this pre-game time. Carefully consider caffeine consumption cola, coffee, tea , as it may lead to dehydration by increasing urine production.

It is important to eat familiar foods before an event, so it is known that they can be tolerated before exercise. Smaller meals should be consumed if less time remains before an event. If a competition is less than two hours away, athletes may benefit from consuming a liquid pre-game meal to avoid gastrointestinal distress.

A liquid meal will move out of the stomach by the time a meet or match begins. Remember to include water with this meal. Regardless of age, gender or sport, the post-game competition meal recommendations are the same. Following a training session or competition, a small meal eaten within thirty minutes is very beneficial.

The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein synthesis is greatest during the window of time immediately following a workout and carbohydrates will help replete diminished glycogen stores.

However, consume food within the 30 minute window may be difficult for athletes—they often experience nausea or lack of hunger. Options to address this difficulty include:.

Athletes should be wary of ergogenic aids, which claim to enhance athletic performance. Many of these claims are unsubstantiated, and some aids may be dangerous or hinder performance.

It is crucial to maintain nutritious eating not only for athletic events, but all the time. A pre-game meal or special diet for several days prior to competition cannot make up for inadequate nutrition in previous months or years.

Lifelong nutrition habits must be emphasized. Combining good eating practices with a good training and conditioning program will allow any athlete to maximize their performance.

Search site Search Search. Go back to previous article. Sign in. Carbohydrates Carbohydrates are an important fuel source. Fats Fat is also a significant contributor to energy needs. Protein When compared to fat and carbohydrates, protein contributes minimally to energy needs for the body.

Water Water is an important nutrient for the athlete. Vitamins Maintaining adequate levels of vitamins and minerals is important for bodily function, and therefore, athletic performance.

Minerals Minerals play an important role in athletic function. Sodium is lost through the course of an athletic event through sweat, so it may be necessary to replace sodium in addition to water during an event.

Sweating during exercise increases the concentration of salt in the body, so consuming salt tablets after competition and workouts is not advised. This will draw water out of the cells, causing weak muscles. Potassium levels can decline during exercise, similar to sodium, though losses are not as significant.

Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium. Iron carries oxygen via blood to all cells in the body.

Needs for this mineral are especially high in endurance athletes. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation and strenuous exercise. Female athletes who train heavily have a high incidence of amenorrhea, the absence of regular, monthly periods, and thus conserve iron stores.

Choosing foods high in iron such as red meat, lentils, dark leafy greens, and fortified cereals can help prevent iron deficiencies, but taking an iron supplement may be advised. It is best to consult a physician before starting iron supplements. Calcium is important in bone health and muscle function.

Athletes should have an adequate supply of calcium to prevent bone loss. Inadequate calcium levels may lead to osteoporosis later in life. Female athletes are more likely to have inadequate calcium consumption.

Low-fat dairy products are a good source of calcium. The Pre-Game Meal Eating before competition can increase performance when compared to exercising in fasted state. These low levels of sodium in the blood will cause a condition known as hyponatremia.

When sodium levels in the blood are decreased, water moves into cells through osmosis, which causes swelling. Accumulation of fluid in the lungs and the brain can cause serious, life-threatening conditions such as seizure, coma, and death see Unit 9.

In order to avoid hyponatremia, athletes should increase their consumption of sodium in the days leading up to an event and consume sodium-containing sports drinks during their race or event. A well-concocted sports drink contains sugar, water, and sodium in the correct proportions so that hydration is optimized.

The sugar is helpful in maintaining blood-glucose levels needed to fuel muscles, the water keeps an athlete hydrated, and the sodium enhances fluid absorption and replaces some of that lost in sweat.

The American College of Sports Medicine states that the goal of drinking fluids during exercise is to prevent dehydration, which compromises performance and endurance. Note : The nutrition profile of commercial sports drinks is 50 to 70 calories per 8 ounces, with about milligrams of sodium.

Following is a simple recipe that offers this profile, but at a much lower cost than expensive store-bought brands—without additives, colors, or preservatives.

Nutrition Information : total calories; 50 calories per 8 ounces ml ; 12 g carbohydrate; mg sodium. Reprinted with permission from N. Champaign, IL: Human Kinetics, , The hydration goal for obtaining optimal endurance and performance is to replace what is lost, not to over-hydrate.

Perspiration rates are variable and dependent on many factors including body composition, humidity, temperature, and type of exercise. Scientific studies show that, under certain circumstances, consuming sports drinks instead of plain water during high-intensity exercise lasting longer than one hour significantly enhances endurance, and some evidence also indicates it enhances performance.

There is no consistent evidence that drinking sports drinks instead of plain water enhances endurance or performance in individuals exercising less than one hour at a time and at low to moderate intensities.

Children and adult athletes exercising for more than one hour at high-intensity tennis, rowing, rugby, soccer, etc. may benefit from consuming a sports drink rather than water. However, consuming sports drinks provides no benefit over water to endurance, performance, or exercise recovery for those exercising less than an hour.

In fact, as with all other sugary drinks containing few to no nutrients, they are only another source of calories. Drinking sports drinks when you are doing no exercise at all is not recommended.

definition Substances used to enhance performance. The amount of fluids lost through sweat during exercise; it is calculated by measuring weight before and after exercise and is useful for determining hydration needs.

Nutrition: Science and Everyday Application, v. Skip to content Nutrition is essential to your performance during all types of exercise. Macronutrient Needs The composition of macronutrients in the diet is a key factor in maximizing performance for athletes.

Carbohydrates Carbohydrates are an important fuel source for the brain and muscle during exercise. Homemade Sports Drink Note : The nutrition profile of commercial sports drinks is 50 to 70 calories per 8 ounces, with about milligrams of sodium. Ingredients: ¼ cup 50 g sugar ¼ teaspoon salt ¼ cup 60 ml water ¼ cup 60 ml orange juice not concentrate plus 2 tablespoons lemon juice 3 ½ cups ml cold water Method: In the bottom of a pitcher, dissolve the sugar and salt in the hot water.

Add the juice and the remaining water; chill. Quench that thirst! Yield : 1 quart 1 L Nutrition Information : total calories; 50 calories per 8 ounces ml ; 12 g carbohydrate; mg sodium Reprinted with permission from N.

Low blood sodium concentration. The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds.

Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue. It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems.

Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness.

Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people.

Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low.

There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program. However, currently the benefits of this approach to athletic performance are unclear.

The GI has become of increasing interest to athletes in the area of sports nutrition. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important.

There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit. Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period.

However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved. A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance.

A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise.

A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset.

Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.

Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration.

Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.