Pre, During + Post Performance Nutrition.

1. Pre, During + Post Performance Nutrition. By Emilie Taylor

2. The Role of Nutrition. • Nutrition plays a critical role in athletic performance, particularly endurance performance. The human body operates best when it is able to draw on a continuous supply of quality fuel. This supply depends on a balanced diet , supported by sufficient fluid intake to ensure cells are able to function properly.

3. Pre-game meal. • To have sufficient energy, the athlete needs to consume an adequate amount of fuel prior to the event. If they consume to little food , they will run out of fuel and feel lethargic and weak. • The following guidelines are suggested for eating before an event: • Food should be consumed three and four hours before a competition in the case of a large meal, and on to two hours before in the case of a snack. • Intake should basically consist of complex carbohydrates, as these provide a sustained source of energy. • This is important for an athletic preparation, when a typical day will include periods of rest, moderate activity and intense activity. • For an athlete more than 70% of carbohydrate intake should be derived from complex sources, which are carbohydrate found in grains, fruits and vegetables.

4. Pre-game meal. • Avoid foods high in fat and protein, as these take longer to digest. For example fatty meats, french fries, cheeseburgers. • Maintain adequate fluid levels in extended events, such as marathons, continuous replacement is necessary. • Liquid meals (drink with a high carbohydrate content) are recommended if solid meals are difficult to digest. Correctly prepare, they can be an adequate source of nutrition and energy, and contribute significantly to hydration. • It is important to realise that patterns for pre-game eating need to be established over a period of time and new foods should not be added to a diet without a trial period.

5. Example of Pre-game meal. • Some examples of high carbohydrate Pre-exercise meals include: • Breakfasts: oatmeal or whole grain cold cereal, skim milk or soy milk, fruits like bananas or berries, fruit juices, yoghurts and pancakes. • Lunch: turkey, tuna, peanut butter sandwich, whole wheat pasta salad, fruit, yoghurt and fruit juices. • Dinners: Baked chicken, fish, potato, pasta, rice and vegetables. • Snacks: Energy bars, fruits, cereals, yoghurt and fruit.

6. During competition meal. • Endurance events, particularly in the hot and possibly humid conditions, can have a significant impact on the body’s fuel and fluid supplies. • The aim is to conserve muscle glycogen and maintain blood glucose levels. • Carbohydrate supplementation is needed to avoid glycogen depletion. At exercise intensities above 75% of aerobic capacity, liquid carbohydrate feeding (sports drinks) can delay glycogen depletion by up to 30minutes. • Glycogen supplementation is not needed for low-intensity/short duration events. • Adequate hydration by regular fluid intake must be maintained. • Depending on the sport, some individuals also snack during a break. For example snacking during an event would not be suitable for a marathon runner, compared to Rugby league where an athlete may choose to snack on something simple such as a banana. In some sports is often difficult to eat foods, so these sports may tend to opt for the alternative of sports drinks or liquad meals.

7. During competiton. • The most important nutritional factor during competition is fluid intake. Dehydration is a concern during any physical activity. Athletes should aim to drink regularly rather than wait until they become thirsty. As a guideline athletes should aim to drink 150-250mls every 15minutes. • In an event less than 30minutes: • Hydrate well before an event. • Fluid taken during the event will not benefit performance as it does not become available to the body within 30mins. • Fluid taken during the event will alleviate a dry mouth and improve perceived exertion. • In events of 30-60minutes duration: • Begin the event well hydrated. • As a general rule: replace fluid every 15mins by drinking 150-250mls of water. • A supplementary source of carbohydrate during exercise has been shown to improve performance in events as short as 60mins.

8. During Competition. • In endurance sports: • Begin the event well hydrated. • Replace fluid regularly. • Consume 30-60g of carbohydrate per hour of exercise, • Avoid carbohydrates that delay the stomach emptying (e.g. foods that are high in fat or fibre) or cause gastrointestinal problems.

9. Post-performance. • Post performance nutrition is concerned with the restoration of muscle and liver glycogen stores and the replacement of the fluid and electrolytes that were lost in sweat. • A recovery nutritional plan must aim to: • Replace glycogen stores by eating foods with a high carbohydrate content. • Rehydrate to replace fluid lost during the event. (water or carbohydrate solutions of 5-8 % are recommended as the best choice fluid) • Avoid alcohol because it contributes to dehydration. Restoration of muscle glycogen stores is enhanced by 3 factors; • The more the glycogen store was depleted, the faster the rate of recovery. • By eating carbohydrates immediately/shortly after exercise. • By ingesting adequate amounts of carbohydrates. Nutritionists recommend 1-1.5 carbohydrate per kilogram of body mass immediately after exercise; the 7-10g carbohydrate per kilogram of body mass in the 24hours after exercise. • Carbohydrate foods with a high glycaemic index should be eaten.

10. Post exercise meals. • Some examples of snacks and recovery foods include: • Yoghurt with fresh fruits • Fruit smoothie • Chicken roll • Pasta salad • Rice crackers with peanut butter spread • Fruit juice • Vegetables • Whole fruits, vegetables and juices are good examples as they and carbohydrate rich and potassium rich. • All these examples are high in carbohydrate which is critical in the restoration of glycogen stores,