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

Why are pregame meals important? What should we eat? What should we avoid?

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

Taper intensity over the next 3 days

Increase to 10g/kg/day of carbs

Followed by 1 day of rest

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 should we eat after the game? What will help our muscles recover?

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