Nutrition Recommendations before, during and after Exercise.

October 4 , 2010

There are varying degrees of information regarding nutrition consumption prior, during and after exercise. With these varying opinions come varying results and at times the disappointment in performing to the standards expected of athletes competing in their respective sports.

I will attempt to provide parameters to help guide your choices rather than tell you this is the best way. I have broken this information into three parts:

A. Pre- exercise
B. During exercise
C. Post exercise Recovery

Sub categories will be broken down into foods and fluids. With examples of foods and fluids that one can make personal choices highlighted in blue.

A. Pre -Exercise

Timing of food intake is important before an athletic event. Eating too early or too late can have adverse affects and should be avoided.

Food    CHO= Carbohydrates
Student athletes should consume 3-4 g CHO/kg body weight 3-4 hours before competition. Food choices: cereal grains, whole breads, bagels, fruits, granola bars, pasta, brown rice.

The closer to the start of competition or exercise, athletes should consume less food. Recommendations include 1g CHO/kg body weight one hour or less and should be liquid when consumed just before exercise or competition. Beverage choices: water, Gatorade, Vitamin water, Muscle milk, Powerade.

Fluids
At least 4 hours before exercise, drink 12-20 ounces (350-600 ml) of water or sports drink. This will optimize hydration and allow time for excretion of any excess fluid. See beverage choices above


B. During Exercise

Carbohydrates consumption should begin shortly after the start of exercise. See beverage choices above

Events lasting one hour or less, consumption of sports drinks (CHO 6-8% or 60 -80 g/L) is sufficient.

This is especially important when exercising after an overnight fast or when liver glycogen is decreased.

Longer events consumption of 30 -60 g CHO/hr has been shown to extend exercise capacity of athletes who participate in prolonged or intermittent sports. This could also be carbohydrate loading the day before a tournament, game or event. i.e. pasta, brown rice, Quinoa, Couscous.

Athletes with high sweat rates (>1.5 L/h ) should drink sports drinks with lower carbohydrate and still achieve 30 g/h if they drink volumes to match sweat rate.

Fluid losses will vary depending on the sport, the individual and environmental conditions. The athlete should attempt to anticipate the losses as a guide to fluid intake during exercise.

C. Post Exercise Recovery

The window for optimal post - exercise recovery is six hours after the cessation of that exercise. The first 30 minutes are when the most rapid glycogen re-synthesis occurs. See beverage choices

Intake of 1.0 - 1.5 g CHO/kg within 30 minutes after exercise increases  glycogen storage and decreases recovery times when compared to ingestion two hours after exercise.

Adding protein to a post exercise recovery snack will not enhance muscle glycogen stores. However consuming 7 - 10 g of protein along with carbohydrates will support muscle repair and growth. Athletes need to continue the recovery process by consuming 1.0 - 1.5 g CHO/kg about two hours after exercise. Nutrition bars: Trader Joe's has great choices for these.

A simple guideline of consuming 2-3 cups of fluid for every pound lost and not replaced (net loss) during exercise can  help athletes replace lost fluids post exercise.

Water alone is not the best replacement for acute recovery strategies, due to concomitant possible losses or electrolytes.

Consuming re-hydration beverages and salty foods as subsequent meals/snacks will help replace fluid and electrolyte losses. i.e. Potato chips,Tortito chips

This is a conservative analysis of the choices one can take to help themselves reach their potential when playing in athletic events. With due diligence an athlete can help prepare themselves better for their respective sport and give themselves the competitive advantage to excel in their sport.

Got ? email me.

Dr. Pigott