Athlete Nutrition
Louise Wood provides an overview of the importance of nutrition for an athlete before, during, and after an event.
Nutrition can be the difference between winning and losing a competition, so athletes must eat the right foods and drink the right amount of fluids before, during, and after competition.
Before
Preparing your body to compete is the first step. Ensure that your glycogen stores are topped up, your energy levels are high, and you are fully hydrated. Your pre-event meal is going to set you up, so you must be sure that you include an adequate amount of carbohydrates, fats, and proteins—eating around three hours before.
Carbohydrates are a vital player in your pre-event meal. Carbs are your body's primary energy source, and they digest faster than fat and protein, making them ideal for exercise. It is advised to avoid too many high-fibre-based carb-based foods as too much fibre can cause bloating and gas, thus making you uncomfortable. Foods such as potatoes, pasta, bananas, and cereals are all excellent options when planning what to eat before you compete.
Protein and fat are the two other macronutrients you must consume in your pre-event meal. You will likely get both of these via some of your carb choices. If this is not the case, including a small serving of meat, fish, or dairy and a bit of healthy fat should provide you with what you need.
Keeping hydrated is critical. Water regulates your body temperature and lubricates your joints, so drink plenty of water. If you are not hydrated, your body cannot perform at its highest level, which will cause you to fatigue faster and experience muscle cramps, dizziness, and other symptoms.
During
During your event, you want to keep your energy levels up to maintain stamina. However, you must not eat anything too heavy that will make you feel bloated, as this will hinder your performance. Foods such as fruit or energy bars provide fast-acting energy and are easy for the body to digest.
Electrolytes are lost through sweating, so consuming sports drinks is a great way to replenish them and give your muscles the need to keep working hard.
After
Post-event is all about replenishing, refuelling, and recovering, so your meal can be just as crucial as your pre-event meal. At this stage, your muscles are like a sponge, waiting to soak up carbs to refuel your body and protein to repair your lean muscle. Rehydrating is just as important as eating, so this needs to be just as much of a priority.
You want to make sure you are eating complex carbs, which will refuel your muscles and protein, which will rebuild your muscles. It is ideal for eating within 30-60 minutes after your workout to aid optimal recovery. Higher-fat foods such as avocado should be avoided, slowing the recovery process.
Summary
As an athlete, having a nutritionist is a great idea. It works wonders for keeping you on track and always performing as well as you possibly can. However, all athletes need to clearly understand what their bodies need instead of just being told what they need. Nutritional courses are a great way to get a better overall understanding of your body and its needs.
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- WOOD, L. (2018) Athlete Nutrition [WWW] Available from: https://www.brianmac.co.uk/articles/article286.htm [Accessed
About the Author
Louise Wood is an experienced journalist and blogger with a thirst for knowledge and a passion for writing.