Athlete Nutrition
Did you know?
Athletes require different nutrition plans than normal individuals because of the way their bodies burn through energy. Due to this athletes should look into a meal program that breaks down the amount of food intake based on when a competitive event is to occur. Going along with that, here are some helpful tips for athletes on how to prepare their bodies for different times during the competition.
Pre competition:
Consume 65% of energy as complex carbs during the last 72 hours before competition.
Drinking sports drinks can be a great source of carbohydrates, however they should not exceed 8% to 10% of total carbohydrate during exercise or else it can cause a delay in absorption
Consuming carbohydrates 4 hours prior and leading up till competition should not hinder athletic performance.
Lastly, consuming carbohydrates mixed with caffeine has been shown to improve overall athletic performance during competition. This can also be looked at further in this article:
During competition:
Consuming around 24 grams of carbohydrates every 30 minutes helps to delay fatigue.
Maintaining hydration through small amounts is also important
However it is equally important to not over hydrate causing hyponatremia. This can be done by also maintaining sodium levels.
Lastly, pacing the body is very important to make energy stores last.
Post competition:
Consume around .75 grams per pound of bodyweight right after competition and then again an hour after competition to restore glycogen levels.
Simple carbohydrates sources are best for restoring muscle glycogen after exercise.
Lastly, rehydration of the body is crucial and water loss during exercise should only be around 2% to 3% of total body weight.
Winning Reminder
“During the last 72 hours preceding competition, athletes should consume 65% of energy as complex carbohydrates or 550 g/day carbohydrate, whichever is greater” (Hoffman & Coleman, 1991).
References
Thank you
Clarke, Jon S.; Highton, Jamie M.; Close, Graeme L.; (2019) Twist, Craig. Carbohydrate and caffeine improves high-intensity running of elite rugby league interchange players during simulated match play. Journal of Strength and Conditioning Research, 33(5), 1320-1327 | https://doi.org/10.1519/JSC.0000000000001742
2. Hoffman, C. J., & Coleman, E. (1991). An eating plan and update on recommended dietary practices for the endurance athlete. Journal of the American Dietetic Association, 91(3), 325–330 | https://doi.org/10.1016/S0002-8223(21)01117-2