Sports Nutrition – What to Eat before, during and after Sports?
Time is an important factor in the selection and consumption of food during sports events and exercises. Too much of food can cause sluggishness, indigestion, nausea, and vomiting where as lack of food can cause fatigue and depleted energy levels.
The goal of sports nutrition is to fuel the body with nutritious food and restore the energy levels of the body during and after the work out. It is always better to avoid foods that are rich in fat and protein just before the events since they take more time to digest. Carbohydrates on the other hand are easily digested.
Snacks take less time to digest, mostly from half an hour to one hour. Carbohydrate rich snacks, two hours before exercising, are good as a source of energy and at the same time they keep a relatively calm stomach for high intensity exercises. Most people avoid food within two hours of high intensity training, but they can opt for a lighter snack to meet the energy requirements.
Nutrition before Exercise and Sports
Before exercise a high carbohydrate, low fat snack is ideal since it normalizes blood sugar and is easily digested. Protein content in the meal should be moderate. Fluid intake is essential to prevent dehydration.
Nutrition during Exercise and Sports
During high intensity training, the body uses sugar without needing insulin. Sweetened drinks can be taken at this stage though water is the best option. Prolonged exercises may require carbohydrate intake to prevent fatigue. Taking 30 grams of carbohydrate every 30 minutes can provide an extra boost. Sports drinks too are ideal since they contain carbohydrates and electrolytes. For lighter training sessions involving less than one hour water is adequate.
Nutrition after Exercise and Sports
Heavy work outs demand the replacement of depleted glycogen and fluid levels. A high carbohydrate diet-from 250 to 550 grams of carbohydrates a day is shown to have the ability to minimize recovery time. Juices are also ideal. Solid foods can be taken one to three hours later.
Sports Nutrition Guidelines
- Eat a meal 2 to 4 hours before event
- Combine low-fiber fruit or vegetable and a protein and carbohydrate meal
- Snacks like crackers or low-fat yogurt, less than 2 hours before the game
- Avoid eating for the hour before the competition.
Wrong eating patterns can impair sports performance instead of aiding in attaining higher levels. Selection of food and timing hence should be carefully planned.