(21) Nutrition and Exercise

Before, During, and After-Exercise Nutrition

Before-exercise, during-exercise, and after-exercise, nutritional strategies are commonly ignored and poorly executed by athletes because of a fundamental lack of understanding and appreciation of performance benefits. Part Three builds on Part One by providing an athlete with specific nutritional strategies that are easy to implement with the ultimate benefit of providing an athlete with the performance edge.

What should I eat before exercise?

An athlete should consume a high-carbohydrate snack that is low in fat and protein about 30 to 60 minutes before practice or competition. The snack will provide energy and help to prevent hunger that may hinder performance. Foods that are high in carbohydrates will digest quickly and fuel the muscles for exercise. Avoid eating foods that are high in protein or fat, as they will take longer to digest and may cause stomach upset. Excellent pre-exercise snacks include fruit, granola bars, raisins, a bagel or English muffin with jelly, dry cereal, and high-carbohydrate energy bars.

*Quick Fact

In contrast to popular belief, athletes should not exercise on an empty stomach assuming that it will burn fatter. There is no scientific evidence to substantiate this claim. There is evidence, however, that not consuming some type of food or fluid before exercise could decrease performance.

Should I eat before an early-morning workout?

An athlete should consume a high-carbohydrate snack that is low in protein and fat about 30 to 60 minutes before exercise. Some athletes find it hard to consume food early in the morning because of a suppressed appetite; however, the athlete should try to consume some type of carbohydrate before exercise. If he or she is unable to wake early enough to consume a snack (30 to 60 minutes before exercise), then an eating plan that provides the necessary fuel should be developed. Complaints of stomach upset are common when consuming foods too close to the start of exercise. This is usually avoidable by gradually building up from fluids to solid foods. The stomach should be trained, like muscles, with incremental increases in food/fluid and not by overloading too quickly. These gradual steps are designed to help the stomach adapt.

The following is a sample of an incremental morning snack plan. The athlete should follow a plan daily for 1 to 2 weeks to allow the stomach to adapt.

Week 1: 8-ounce sports drink (such as Gatorade, Powerade, Accelerade)

Week 2: 8-ounce fruit juice (apple, cranberry, and grape are recommended). Avoid orange and grapefruit juice, as they are highly acidic and may aggravate acid reflux and/or gastrointestinal distress.

Week 3: One-half banana or one-half granola bar

Week 4:Whole banana or whole granola bar

This plan is one possible menu out of many that an athlete may try. Athletes should experiment on their own with different foods and fluids to find what works best for them. Remember to select foods and fluids that are palatable and convenient, provide the right source of energy, supply sufficient energy, and do not cause stomach upset.

What types of foods should the athlete consume during exercise?

If an athlete finds that he or she is low on energy during practice or competition, eating a high-carbohydrate snack that is low in fat and protein can be beneficial. The suggested carbohydrate intake during exercise is 30 to 60 grams per hour. It is often difficult to stop and eat while exercising; therefore, consuming convenient, prepackaged snacks such as raisins, Fig Newtons, energy gels, energy bars, sports beans, and sports drinks are highly recommended. These products provide a quick and easy way for the athlete to get the necessary energy back into his or her body during exercise and help to avoid the pitfall of premature fatigue.

*Quick Fact

During ultra endurance events, athletes should consider adding a small amount of protein to their regular carbohydrate supplement in order to prevent excessive muscle breakdown and potential premature fatigue.

Why do I sometimes get a stomach upset after consuming energy gels or other concentrated forms of carbohydrates during exercise?

Stomach upsets are not uncommon among athletes who consume concentrated sources of carbohydrates during exercise. The stomach has the capacity to absorb approximately 1 liter (34 ounces) of fluid and 60 grams of carbohydrate per hour of exercise. Exceeding this amount can lead to gastrointestinal problems and impair performance. Carbohydrate sources concentrating in the stomach result in blood being pulled from the circulation (intestinal lumen) to aid the carbohydrate digestion. This stomach pooling can cause cramping, bloating, diarrhea, and vomiting. To avoid these problems, the athlete should consume plenty of water with the carbohydrates to assist in digestion and absorption.

What are the benefits of consuming water during exercise?

Water is one of the most important nutrients for athletic success. Water constitutes approximately 60% of the body’s weight and should be maintained at that level for optimal performance.

What types of fluids should I consume during exercise?

Adequate hydration is the key to a successful practice or competition. An athlete should consume approximately 5 to 12 ounces of fluid every 15 to 20 minutes during exercise. If exercise lasts less than 60 minutes, there is no need to consume sports drinks; water is adequate. If the athlete knows that the activity will last longer than 60 minutes or if the water (pool/open water) or ambient temperature is high, causing higher than normal sweat rates, sports drinks are proven to be beneficial and should be consumed from the start of exercise. The athlete should not wait until after the 60-minute period to begin consuming sports drinks. The athlete should follow the same drinking protocol for water-5 to 12 ounces of fluid every 15 to 20 minutes.

Terms:

Acid reflux – An abnormal condition in which the valve between the stomach and the esophagus is not functioning properly; therefore, the acid from the stomach rises into the esophagus, causing a burning feeling.

Cardiovascular strain – Strain put on the cardiovascular system (heart and blood vessels).

Situational awareness – Aware of the surrounding environment within space and time.

Cardiac drift – An increase in heart rate as a result of decreased central blood volume caused by dehydration or blood loss.

Ambient temperature – Air temperature.

An athlete should consume a high carbohydrate snack that is low in fat and protein about 30 to 60 minutes before practice or competition.