When it comes to athletic performance, you can have the drive and will, but you also need the nutritional energy. The foods you eat power your muscles and performance, and fluids help keep your cells hydrated and producing sweat. While sports nutrition strategies can vary based on your sport of choice -- for example, endurance athletes require different nutrition than bodybuilders -- there are some common methods that help you perform at your best.
Replace Glycogen Stores Within One Hour
The hour after you engage in athletic performance is often referred to as "the golden hour" when you can consume foods and fluids to stimulate muscle fiber synthesis and give you energy. This means it's a good idea to plan ahead after your practice or athletic event to have a refueling snack on hand. The ideal choice would be something with carbohydrates and protein. A banana and protein shake, low-fat yogurt with fruit or a small bagel and peanut butter are all examples. Eating the carbohydrates will help you have more immediate energy, and the protein can get your body started on repairing muscle fibers.
Hydrate Before, During and After
Your hydration strategy may depend upon how long you're exercising. If you are exercising for an hour or less, you can replace fluids lost via sweat with water. Drink a glass of water at least 15 minutes before you exercise, one to two glasses during exercise and one to two glasses after exercising. One strategy that can help you determine your fluid needs is weighing yourself before and after you exercise. Drink two to three 8 oz. glasses of water for every 1 lb. lost during exercise. If you will be exercising longer than an hour, your body may require an electrolyte-containing beverage because you will lose excess potassium and sodium via your sweat. Choose from sports drinks or fluids mixed with a sodium solution.
Boost Your Glycogen Stores Before an Event
Your body stores excess carbohydrates in your daily diet as glycogen in your muscles. When you engage in athletic performance, your muscles use this glycogen for energy. This is why many athletes consume high-carbohydrate meals in the days before a competition to boost their energy levels. Pasta is a common high-carbohydrate meal that can help you boost glycogen stores. You can even add a few extra shakes of salt if you do not have other health conditions related to sodium. This will incorporate extra electrolytes in your body.
Avoid Foods That Slow You Down
When you are eating for athletic performance, you must choose the foods that benefit your muscles and energy levels. This means you should avoid the foods that do not contribute to these goals. This includes avoiding foods high in sugar and refraining from eating fried or fatty foods that are slow to digest before your athletic event.
References
- Australian Sports Commission; Nutritional Strategies to Maximise Recovery Following Strenuous Exercise; Greg Cox
- American Dietetic Association: Eat Right for Sports and Performance
- American Academy of Orthopaedic Surgeons; Sports Nutrition; August 2007
- University of Illinois Extension; Sports and Nutrition: The Winning Connection; 2011
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