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Nutrition

Eating Before Exercise

Athlete Scenario
The day of a football game, I often feel nervous and sometimes skip lunch, only to feel hungry later. Games are usually in the afternoon so I know I need to eat something beforehand. Playing both offense and defense, I rarely get a break. What foods can I eat and at what times to supply me with enough energy to perform well the entire game?

Goals of Nutrition before Exercise:
  • Consume a carbohydrate-rich snack or meal before exercise to top off muscle stores. With pre-competition jitters, liquid meal replacements may be a better choice than whole foods.
  • Include small amounts of protein in your pre-exercise meal. Protein helps build and repair muscle tissue. Adequate protein before exercise may help reduce post-exercise muscle soreness.
  • Choose pre-exercise meals that are low in fat and fiber to ensure optimal digestion.

Pre-exercise Foods & Fluids:

3-4 hours Before Exercise:
  • Peanut butter & honey on toast and instant breakfast drink
  • Fruit & yogurt smoothie and low-fat granola
  • Oatmeal with brown sugar and almonds, skim milk and a banana
  • Low-fat cottage cheese, apple butter, crackers and fresh grapes
  • Lean hamburger on bun with lettuce and tomato, side salad and yogurt-fruit parfait
  • Turkey and Swiss Sandwich, fruit and sports drink
  • Low-fat tuna melt sandwich, fruit cup and fat-free yogurt
30-60 minutes Before Exercise:
  • Sports drink or water
  • Sports gel, sports beans or gummies, sports bar
  • Piece of fruit
Tips to Take with you:
  • Experiment with foods and drinks in practice and lower level competitions to determine the best timing and your tolerance for pre-exercise fods
  • Practice! Figuring out what works best for you will boost confidence in eating before you exercise
  • Fuel muscles early with easily digestible carbohydrate-rich foods and beverages for training or competition later in the day
Protein Needs for Athletes

Athlete Scenario
I want to get stronger so I can perform better in the discus. My teammates and I have been reading about muscle-building protein in fitness magazines. to be honest, the more I read the more confused I get! How much and what type of protein should I be eating?

Determining Your Protein Needs
  • The recommendations for athletes are 1.2–1.7 grams of protein per kilogram of body mass (.6-.8 g/lb), with athletes in rehabilitation, trying to lose fat mass, or aiming to increase lean body mass requiring up to 2.0 g/kg (.9 g/lb). 
  • To maximize muscle growth, consume around 20–30 grams of high quality protein (3-ounce chicken breast) after training and every 4 hours while you  are awake.
  • Eat within two hours after exercise to optimize muscle repair and growth. 

Quality Matters
  • Animal-derived proteins (milk, eggs, meat and fish) are high quality because  they have all of the essential amino acids (EAAs), which are building blocks for  proteins in our body.
  • Some plant-based proteins (soy, quinoa, amaranth, and buckwheat) contain  all EAAs while most plant-based proteins (legumes, grains, nuts and seeds) are generally low in 1 or more EAAs. A variety of these foods must be consumed in your diet to provide all the EAAs. 
  • Milk is effective at stimulating muscle growth following training exercise.  Consider drinking a glass of low-fat chocolate milk after a workout. 

Protein-Rich Meals:
  • Breakfast: Eggs with milk and oatmeal
  • Lunch: Grilled chicken with vegetables and rice
  • Dinner: Fish tacos with rice and black beans
  • Snacks: Greek yogurt, string cheese, edamame, almonds, peanut butter and cottage cheese 
Tips to Take With You
  • Distribute protein intake evenly throughout the day by including high-quality proteins at meals and snacks.

  • Choose protein-rich foods (milk, eggs, meats and nuts) and limit the use of protein supplements for convenience and tolerance after exercise.

  • Remember, carbohydrate is the body’s primary fuel so make sure you’re eating enough carbohydrate (fruits, veggies, 
  • and grains). 

  • A Sports dietitian nutritionist can help determine your individualized protein needs. 
Hydration for the Teen Athlete

Athlete Scenerio

Ever since football practice started in August, I’ve been getting headaches, feeling tired, and having trouble paying attention in class.  I’ve been thirsty during the day, so I drink juice or soda at meals and stop at the water fountain on my way to class. During practice, I drink a 20-oz sports drink and, occasionally, I drink water from the cooler. Am I getting enough fluids? How much and when I should be drinking? 

Goals of performance hydration
  • Begin exercise well-hydrated and hydrate within the hour before practice and games
  • Minimize fluid loss during exercise and avoid excessive dehydration (>2% loss of body weight). Dehydration negatively affects athletic performance, cause early fatigue, electrolyte imbalance and may alter attention and decision-making on the field.
  • After  exercise, replace sweat losses as soon as possible.

Strategies to help you stay hydrated on and off the field
  • Drink according to thirst during the day and include fluids with meals
  • Develop and follow a personal hydration plan to avoid excessive dehydration.
  • Drink 8-20oz of fluid (water or sports drink) an hour before exercise.
  • Continue drinking during exercise, up to 16-24oz of fluid per hour (4-6oz) every 15 minutes)
  • Track your sweat loss by weighing yourself before and after exercise. Drink 16-24oz of fluid for every pound lost through sweat.
  • Use water to hydrate if exercising under an hour; consider a sports drink to replace fluid and electrolytes list in sweat if exercising over an hour or if you are a salty sweater.
Tips to take with you
  • Check your urine color-clear to light yellow usually indicates adequate hydration.
  • Drink frequently during exercise by following your personal hydration plan. One gulp equals about 1oz of fluid.
Eating for Recovery

Athlete Scenario

The day after a hard soccer practice, my legs feel heavy, I feel sluggish, and I'm often sore even if I didn't have a resistance training session the day before. My performance at practice suffers because I'm unable to put forth 100%. I usually drink water and sometimes a sports drink during practices and games, but afterward I don't usually feel like eating much. What can I do so I have more energy at practice and feel better about my performance?

Goals of Recovery Nutrition
  • Restore fluid and electrolytes (sodium and potassium) lost in sweat; weigh before and after exercise and replenish what is lost.
  • Replace muscle fuel (carbohydrate) utilized during practice
  • Provide protein to aid in repair of damaged muscle tissues and to stimulate development of new tissue
  • Begin nutrition recovery with a snack or meal within 15-60 minutes following practice or competition.
Recovery Snack and Meal Ideas
  • Smoothie made with yogurt and frozen berries
  • Sports drink (carbohydrate, electrolyte, fluid ) + sports bars (carbohydrate, protein)
  • Graham crackers with peanut butter + low fat chocolate milk + banana
  • Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk
  • Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat towtilla
  • Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice
Tips to take with you
  • If you have 2 training sessions per day or your next training session is within 8 hours, recovery nutrition is crucial.
  • If you do not have an appetite following a training sessions, choose liquid foods that meet your recovery goals.
Eating during Exercise

Athlete Scenario
In the three marathons I’ve run, I perform well the first half and then struggle to reach the finish line. I drink sports drink and eat energy gels throughout the race. After about 2 hours, I get stomach cramps that slow me down. Although I know that nutrition is important, I can’t get it to work for me. How can I use nutrition to help me perform well throughout my marathon?

Goals of Nutrition Before Exercise
  • Optimal fuel blend: Nutrition during prolonged exercise requires the proper mix and timing of fluids, carbohydrate, and electrolytes. Too little fl uid or too much carbohydrate can result in cramping and other intestinal problems.
  •  Adequate fl uids to replace sweat losses: Prevent excessive fl uid loss (>2% body weight lost as fl uid). Dehydration can cause fatigue and impair performance. Knowing your sweat rate will help you determine the right amount of fluid to drink.
  • A plan tailored to YOUR needs: A nutrition plan based on YOUR needs can help maximize performance. Experiment with sport drinks and foods for different types of workouts and competitions. Record your tolerance to learn what works best.

During Exercise Foods & Fluids
  • Sports drinks that contain carbohydrate and electrolytes, while avoiding ingredients that may slow digestion.
  • Easily digested carbohydrate-rich foods during endurance events, for example, banana, bread or roll with jam or honey, sports foods (gels, gummy chews), or bite-sized pieces of low-fat granola or sports bars.
  • Fluids consumed with carbohydrate gels or carbohydrate-rich foods to speed fuel transport to muscles.
Tips to Take With You
  • Start with a full tank. Begin exercise well hydrated and with adequate muscle fuel (carbohydrate).
  • Try new products and foods during training sessions to determine the type, amount, and timing of foods and fluids
  •  that work best for you.
  • Consume fluids early and consistently to replace sweat losses. Calculate your sweat rate and sweat loss to determine your fluid needs.
Health Tips from St. Luke's Health Network. Information gathered from sports, Cardiovascular and Wellness Nutrition DPG www.scandpg.org
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