HEALTH and NUTRITION

Food as Fuel

WHETHER YOU ARE TRAINING FOR SERIOUS ATHLETIC COMPETITION
or for personal satisfaction, you need to eat healthy and be well–fueled. A balanced diet of nutritious carbohydrates, fruits and vegetables, lean protein, vegetable oils to supply essential fatty acids, and water will help the body function at a peak level.

During exercise, the muscles are fueled by glucose and fats in the blood, as well as by glycogen stored in the liver and muscles. In a well–fed person, the muscles normally contain enough glycogen to fuel about 90–120 minutes of physical activity. These stores can be boosted in preparation for prolonged periods of intense activity, such as sports matches, running, or cycling, by eating a carbohydrate–rich diet for at least three days prior to the event. This strategy is known as carbo–loading; it can improve performance and stamina in events of long duration because it provides extra fuel for the body.

For most of us recreational athletes, eating some extra complex carbohydrates the day before a workout is fine. Think whole wheat pasta, sweet potatoes, and brown rice. Two to three hours before a match or intense workout, we recommend a high–carbohydrate, low–fat meal of 300–400 calories.

Pre–event meal suggestions:

1. Oatmeal with a banana
2. Waffles or pancakes with syrup
3. Fruit and yogurt
4. Fruit Smoothies (see our recipe archive)
5. Whole grain bread with peanut butter
6. Pasta with vegetables and light sauce
7. Baked potatoes with low fat topping
8. Hummus with pita (see our recipe archive)
9. Rice with vegetables and light sauce
10. Sport bars and sport drinks (if no other option)

After a match, it is important to refuel and eat protein along with fresh fruits and vegetables. Protein will help repair muscle damage, while foods such as berries will protect your immune system. Post–event meal suggestions include turkey sandwiches and fresh fruit, grilled fish and vegetables, chicken Caesar salad, fruit smoothies made from soy or yogurt, or bean soups (see “Lentil Soup” in our recipe archive).

The third component of fueling the body is drinking water. Your need for fluid increases with exercise. In addition, participating in activity at high altitudes, or during periods of low humidity or high temperature, heightens your body’s need for fluid. It is also important to drink plenty of water to aid the processing of nutrients. A formula to stay hydrated, endorsed by the American College of Sports Medicine, is:

Two hours before exercise: drink 17 ounces (about 2 cups) of water.
During exercise: drink 4 to 8 ounces (½ to 1 cup) of water every 15 to 20 minutes.
After exercise: drink 16 to 20 ounces (2 to 2½ cups) of water for every pound lost during exercise. Weigh yourself before and after exercise to determine loss.

Water is the ideal fluid replacer, particularly for activities lasting less than 90 minutes. After that, sports drinks can help improve endurance and performance because they provide efficient delivery of carbohydrates.

Good nutrition doesn’t start and end on match day. In between workouts, tournaments, and matches, it is smart to keep fueled with energy boosting snacks.

Energy Boosting Snacks:

1. Fruit Smoothies*
2. Fresh fruit and yogurt
3. Hummus Tofu Dip with crudités and whole wheat pita*
4. Spicy Ratatouille Spread and goat cheese on bagel chips*
5. Cheese Quesadilla with Black Bean Salsa
6. Edamame or Roasted Soy Nuts*
7. Pumpkin Muffins and skim milk
8. Pumpkin Pie Pudding*
9. Sushi
10. Tuna fish and crackers

*in our recipe archive

©2005 by Claudia Pillow and Annalise Roberts

Health and Nutrition Archive
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