What to eat before and after competition. |
I am asked about once a week what an athlete should eat before a competition or after
a practice. Honestly, there is no one good answer. Every athlete should try and find
what works best for them. There are some basic guidelines though that can help an
athlete, coach, and parent.
Let’s talk about some basics first. Athletes are NOT normal people. In fact, they are
like race cars- expensive, perfectly tuned, and constantly improving to become
stronger and faster. They need MORE calories than a person the same age who goes
to school and then home to play video games. Video games use up time… not
calories!
Those calories are made
up of carbohydrates,
protein, and fat.
Everybody needs fat…
even athletes. The
percentage of each is a
debate. People that like
the “Zone” or “Atkins” believe you should have more protein while
other diets suggest more carbs. There is probably no one correct
answer and every expert has a reason why theirs is best.
Protein is used for building blocks for new growth as well as
making enzymes, immune system use, and other long term health
needs.
Fat is used as a secondary energy when carbohydrates are running
low. It is also an important resource for the brain, connective
tissues, and for storing fat soluble vitamins.
For conversation sake, many sports nutritionists would recommend
50-65% carbohydrates, 15-25% protein, and 25-40% fats. If your
expert says something different… that’s ok… keep reading anyway!
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Before practice, an athlete should prepare for
workout. Carbohydrates are the food stuffs that are broken down
the quickest. An apple, fruit juice, or bagel would be examples of
easily digested, quickly usable carbs. Peanut butter offers both
some carbs and some protein- a great combination!
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Depending on the exercise decides the need for a snack
mid way through. Aerobic exercise is constant- such as long
distance running, swimming, or the forward on a soccer team. Anaerobic
exercise is not constant- such as gymnastics, sprints, or the center tackle
on the football team. Aerobic exercise uses up energy more quickly. That
is why marathon runners are offered
orange slices and juice every few miles… and
anaerobic exercise like football players can play an
entire game only needing water or sports drink.
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After a workout, the body is craving carbohydrates from
the depletion during exercise. If you are going to have something not
healthy… this would be the time. The snack should not be excessive
though… not for about thirty to sixty minutes. During exercise, blood goes
to the area that is “hungry for oxygen”. You will notice your biceps fill with
blood during curls. Where is this increased blood flow from?
Well in anaerobic exercise, the brain, kidneys, and heart keep their
needed blood flow and the muscles in need “steals” the blood from less
vital organs such as the stomach and intestines.
In aerobic exercise, the heart also demands more energy (oxygen),
demanding more blood. During this time, the stomach and intestines
receive less blood so the muscles and heart can get more. It takes time
after exercise for the blood flow to regulate itself back to “normal”.
Cramps, stomach aches, and even nausea may result from a large meal
immediately after exercise.
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How about dinner? This is a good time for protein- those
building blocks for future growth of muscle, bone, and needs of
metabolism. Athletes need carbohydrates right before, during, and right
after exercise… and then protein for the days after. Meals not directly
around exercise is a good time for protein and fat.
So what about fat? It’s actually important too… it is used for reserve
energy if carbohydrates are used up. The brain is made of mostly water
and fat. Fat is also used to break down and store fat soluble vitamins.
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And how about vitamin and mineral supplements? Well, that is
a topic for another web page! But for simplicity…
If you were to mention one though- female athletes will benefit from
a 750-1500mg calcium supplement with Vitamin D.
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Bottom line- athletes, even more so than non-athletes, need
food! The constant media attention on eating right, fad diets, and
not eating so much is directed towards the non-athlete. And while
the American public indeed has a greater percentage of unhealthy,
obese people at risk for diabetes II, hypertension, and high
cholesterol… the great majority of young athletes need healthy
calories for continued growth and muscle/bone strength. The
media also promotes tiny, “fatless” models that may mislead young
athletes in believing the less you weigh the better.
Check with your dietitian or
physician to insure your diet is
right for your sport and your health!
wellbody
Focused on the healthcare of athletes
Try these links for more info:
http://www.youngwomenshealth.org/nutrition-sports.html
http://www.fitness.gov/faq.pdf
http://www.nutrition.gov/nal_display/index.php?
info_center=11&tax_level=3&tax_subject=389&topic_id=1673&level3_id=6199&level4_id=0&level5_id=0
&placement_default=0
http://kidshealth.org/teen/food_fitness/nutrition/eatnrun.html
| no vitamin or mineral supplement will replace the nutrients and calories needed for bone and muscle growth- as well as every other body function! |
| Still, it is a good idea to get some carbs in quickly such as a sports drink, some fruit, or even a small milkshake. |
| If an athlete does need an extra boost during workout, it should be a simple sugar that is easily digested. Fruit is a good example. It is quickly usable energy that does not require a lot of work to digest. |
| Candy bars and soft drinks are difficult sugars to break down and although often give a quick burst of energy, also have a major let down and lack of important nutrients after the first hour of exercise. |
| For an athlete though, carbohydrates are needed for energy during exercise. It is the stuff that is broken down quickly and used by the muscles. |
| A teenager needs about 25 calories per pound per day (50-55 calories/kg/day). A teenage athlete needs more to build muscle and keep bones from stress fractures. For a 100 pound athlete that would be at least 2000 calories per day. |
| Certainly, healthy food is best… but an athlete must eat to increase muscle mass and protect athletes from stress fractures, injury, and eating disorders such as the Female Athlete Triad. |
