Nutrition In Sport

'Nutrition in Sport. What To Eat and When of Performance Excellence.'

Attention to nutrition should be a part of your llfestyle not just something you implement a few hours before training or playing. By using the information here you should be able to build a cycle of eating and drinking that makes up your eating habits as part of your nutrition in sport program throughout the whole week that will enhance your training and performance.

BEFORE

The very best thing to take on board before exercise is carbohydrates and of course fluids. A mixture of complex and simple carbohydrates in the form of pasta, rice, bread, starch (potatoes) together with nutritious fruits and vegetables will fill your glycogen stores to capacity in readiness for long bursts of energy demands. These types of foods should be eaten beginning the day before and up to three hours before training. Drinking can continue up to and during training.

DURING

Apart from extended endurance events that run into multiples of hours of activity food intake is not normally necessary during training. Drinking an energy drink though by slow sipping and not gulping large amounts is recommended to maintain fluid and energy levels. During exercise blood is diverted away from the digestive tract and digestion is slowed down so eating will not only feel uncomfortable but is likely to actually impair athletic performance. The body is able to steadily absorb fluid however without too much trouble.

AFTER

As soon as the activity had finished it is important in order to maximise recovery to take in:

• Fluid - to restore depleted levels.

• Carbohydrates - to re-fill the glycogen stores and keep blood sugar levels constant.

• Protein, vitamins and minerals - to allow the body to repair and re-generate tissues affected by the session.

All of the above nutritional requirements can initially be addressed by drinking a sports drink. These are often milk based and contain significant concentrations of protein, carbohydrates and essential vitamins and minerals. This is totally different than the drinks taken before and during activity. Half to one litre of such a drink will normally suffice.

Over the next hour snacking on high and simple carbohydrate foods is recommended to assist in restoring energy levels. Within one to two hours of finishing the session it is recommended that a healthy meal of carbohydrates and protein is eaten whilst continuing to drink your normal water based fluid.

This ideally would be followed by rest, particularly taking the weight off your legs and a refreshing night's sleep beginning a couple of hours after the last meal.
Nutrition in sport is just a piece of the jigsaw. To find out more about nutrition in general see our main nutrition page