You can't have one without the other when it comes to nutrition and feeling your best during an athletic event or exercise.This holds whether you plan to swim a few laps or compete in a triathlon. Paying attention to what you eat before engaging exercise is important to athletic performance, explains the American College of Sports Medicine or ACSM.
Expert Insight
Athletes must consume sufficient energy during vigorous and/or long-duration workouts to maximize training effects and maintain weight and health, according to a study published in March 2009 in the journal "Medicine in Science in Sports and Exercise." Without proper nutrition, athletes are at a higher risk of fatigue, injury, loss of muscle mass and bone density, cautioned researchers. Low energy intake can also cause menstrual irregularities in female athletes, the study notes.
Carbohydrates
Carbohydrate and protein-rich foods are essential for top athletic performance. The longer and more vigorous the workout, the more carbohydrates your body needs. An athlete requires approximately 500 to 600 g of carbs daily to ensure adequate power for both strength and cardiovascular exercise, explains ACSM,
Carbohydrate loading is helpful if you're running a marathon or engaging in an athletic event that will last at least 90 minutes but isn't necessary for shorter workouts like jogging three miles or swimming a few laps.
Recommendations
Skinless chicken, salmon, brown rice, romaine lettuce are excellent carb-loading foods, notes the Mayo Clinic. Good energy snacks include whole-grain bread or crackers with peanut butter, fig bars, tortilla chips, bananas, granola bars, yogurt and fruit smoothies. Energy bars or drinks can also provide fuel necessary for top athletic performance.
Specific food amounts will vary depending on your sex, type of activity and the room or outdoor temperature where the activity is taking place. Sports drinks are recommended for workouts lasting longer than one hour; because they contain carbohydrates, they may provide an extra boost of energy.
Considerations
Although not eating can negatively impact athletic performance, it's also important not to overeat or eat too close to the time you will be engaging in sports or exercise. Eat large meals a minimum of three to four hours before a workout, explains the Mayo Clinic. Wait at least at least two hours after small meals and one hour after a small snack. Overindulging in food prior to exercise can cause sluggishness, stomach cramps and diarrhea.
References
- Medicine and Science in Sports and Exercise; Nutrition and Athletic Performance.."; March 2009
- Mayo Clinic; Eating and Exercise: 5 Tips to Maximize Your Workout; December 2010
- American College of Sports Medicine; Nutrition for Strength and Power; Susan N. Kleimer; Ph.D., R.D.; Summer 2002
- Mayo Clinic; Carbohydrate-Loading Diet; November 2010
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