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The Right Way To Eat Before An Athletic Event
By Dr. Robb | February 24, 2007
Nutrition is often an overlooked component of sports training and performance. In reality, nutrition plays a major role in how athletes perform.
In general, pre-game meals are eaten between three and five hours before the start of the athletic activity and it serves to build the glycogen reserves and balance the body’s blood sugar level.
It isn’t necessary to make your pre-game meal a completely balanced meal if you eat right most of the time. Pre-game meals should be high in carbohydrates and very low in protein and fats. Proteins and fats take much longer to digest whereas carbohydrates are turned into usable energy at a very fast rate. Protein can also cause increased urine production which can lead to dehydration… So drinking lots of water is also a very good idea for athletes.
Some foods that are high in carbohydrates and low in protein and fat are pasta/spaghetti, potatoes, bread and other grains, fruits, vegetables, corn, and rice.
Many athletes find it beneficial to eat a cereal snack bar or drink fruit juice or a sports drink about an hour before the athletic activity, but try to avoid snacks high in refined sugar such as candy bars. Candy bars provide quick energy, but will cause the blood sugar level to be very unstable.
If your athletic activity is going to be in the morning, it is a good idea to get up at least 3 hours before the competition and eat a high carbohydrate meal. At the very least you should eat a cereal bar or drink some fruit juice.
You should also avoid stuffing yourself during your pre-game meal. It’s best if you eat until you feel comfortably full, don’t overdo it. Pre-game meals are also not a good place to experiment with new foods. Eat only those foods that you are used to and your body has no problems with.
Avoid all drinks that contain caffeine and/or alcohol. Those fluids tend to increase urine output and dehydrate your body. Just in case you haven’t heard this before… Drink lots of water before, during and after exercise.
Dr. Robb is the editor for http://www.spicypleasures.com/ Socialize your cooking experience. Enter your favorite recipe or rate the ones you try out. The best will be published into an ecookbook.
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