SideLines

Keep Your Motor Running: FuelBefore and After Competition
February, 2002

Jacqueline Berning,PhD, RD
Assistant Professor,University of Colorado
Nutrition Consultant

Dr. Berning is asports nutritionist who teaches sports nutrition and consults several sportsteams including the Denver Broncos, Denver Nuggets, Colorado Rockies andCleveland Indians.

Many high schoolstudent athletes skip meals before they train or work out, especially if theworkout happens to be in the early morning. Skipping meals or not eating before a workout can impair athleticperformance, and not eating after a workout or competition leaves the athleterunning on empty.  Make nutrition apriority for your athletes before, during and after exercise.

The Pre-Exercise Meal

The pre-event mealserves two purposes.  First it keepsathletes from feeling hungry and sluggish before and during the game, andsecondly it helps to maintain optimal levels of energy (blood glucose) for theexercising muscles during training and competition.

Eating beforeexercise can be challenging for athletes. While they need fuel to perform, they should not exercise on a fullstomach. Food that remains in the stomach during training or competition maycause indigestion, nausea, and possibly vomiting.  A good recommendation is to eat a meal 2-4 hours beforeexercise.  If an athlete is nervousabout his or her performance, the digestive process may take even longer.

The idealpre-exercise meal should be primarily carbohydrates, moderate in protein andlow in fat. Carbohydrates are digested rapidly.  Protein and fat take longer to digest.  Pre-exercise meals high in fat (like a lot of options at schooland fast food restaurants) can cause stomach upset, gas and bloating. 

Hydration During Exercise

The importance ofnutrition does not stop with the pre-exercise meal.  During practice or competition, remind athletes to drink sportsdrinks to avoid dehydration and provide energy for working muscles.

The Post-Exercise Meal

Eating for peakperformance also includes making wise food choices post-exercise.  The right post-game meal replenishesathletes' muscles for the event or competition around the corner.  In fact, muscles are most receptive torecovery during the first 30 minutes after competition.  Athletes should follow these tips:

To completely restore muscleenergy, eat within 30 minutes after exercise and then eat small meals at 2hours and again at 4 hours.

If you can't take solid foods 30minutes after exercise, or they are not available, try drinking 2-4 cups of asports drink or eating an energy bar, then eat more solid foods 2 and 4 hourslater.

Be sure to hydrate after aworkout or game.  Weigh yourself anddrink 3 cups of fluid for each pound lost during the competition. 

Choose high-carbohydrate, moderateprotein foods like the examples shown.