The Pre-Game Meal
When compared to exercising while fasted, eating before a competition can improve performance. Three to four hours before the event, eat a pre-game meal to ensure maximum digestion and energy supply. Small pre-game meals of 500 to 1,000 calories are recommended by most experts. To avoid hunger and undigested meals, this meal should be substantial but not excessive.
The meal should contain a lot of starch, which breaks down faster than protein and lipids. Complex carbs should be used to make the starch (breads, cold cereal, pasta, fruits and vegetables).
They digest at a rate that gives the body steady energy and are evacuated from the stomach in two to three hours.
High-sugar foods cause a quick spike in blood sugar, which is followed by a drop in blood sugar and a decrease in energy. Furthermore, concentrated sweets can cause dehydration, cramps, nausea, and diarrhoea by drawing fluid into the gastrointestinal system. One and a half to two hours before an event, don’t eat anything carbohydrate-related. In endurance races, this could lead to a premature depletion of glycogen stores.
Low-fat meals should be had prior to the game. Meals containing fat, fibre, and lactose take longer to digest.
During this pre-game period, drink plenty of water. Caffeine consumption (cola, coffee, tea) should be avoided because it can cause dehydration by increasing urine output.
It’s vital to eat familiar meals before an event so that you know how well you’ll tolerate them.
If there is less time before an event, smaller meals should be consumed. A liquid pre-game meal may help athletes avoid stomach distress if the competition is less than two hours away.
The Post-Game Meal
The post-game competition food guidelines are the same regardless of age, gender, or sport. A little lunch had within thirty minutes of completing a training session or competition is quite useful. The meal should be mixed, which means it should include carbs, protein, and fat. Protein synthesis is at its peak just after an exercise, and carbs will help replenish depleted glycogen levels. However, athletes may find it challenging to ingest meals within the 30-minute timeframe since they frequently experience nausea or a lack of hunger. The following are some options for dealing with this problem:
Drinking a carbohydrate and protein-rich beverage. On the market, there are various liquid smoothies and beverages with high protein and carbohydrate content for replenishing. Chocolate milk is a classic.
If that’s not possible, fruit, bread, crackers, or popsicles are all healthier options than not eating at all.
Ergogenic aids, which claim to improve athletic performance, should be avoided by athletes. Many of these claims are unproven, and certain aids may be harmful or impair performance.
Water
For athletes, water is a crucial nutrient. Individuals lose different amounts of water during sporting events. Sweat loss can be monitored by weighing yourself before and after activity.
Athletes should drink 5 to 7 mL per kilogramme of body mass four hours before an event to avoid dehydration. They should consume cooled water or electrolyte drinks throughout the event, consuming enough to replace sweat losses. Fluids that are chilled are absorbed more quickly and help to reduce body temperature.
For every pound lost during the athletic action, 16-24 oz of water should be consumed thereafter. Sweat rates can be determined by routinely recording pre- and post-exercise weight changes, allowing for more efficient hydration during sporting events. During exercise, a person should never gain weight; this is an indication of excessive hydration, which can lead to electrolyte imbalances and hyponatremia. When considering water use, it is critical to consider environmental problems. In hot and humid weather, sweat rates can increase considerably, making it even more critical for an athlete to stay hydrated.
Minerals
Minerals are essential for sports performance. Heavy exercise depletes the body’s sodium, potassium, iron, and calcium stores. Because salt is lost through sweat during an athletic endeavour, sodium replacement may be required in addition to water replacement. Sweating during activity raises salt levels in the body, so taking salt tablets after a competition or workout is not recommended. Water will be drawn out of the cells, resulting in weakened muscles. The following are some good salt guidelines: 1) Limit salt intake in the diet, and 2) drink sodium-containing beverages during long endurance events.
Potassium levels can drop during exercise in the same way as sodium does, but the losses aren’t as dramatic. Potassium is obtained through eating potassium-rich foods such as oranges, bananas, and potatoes during training and after competition.
Iron transports oxygen to all of the body’s cells via blood. This mineral is extremely important for endurance athletes. Due to menstruation and rigorous exercise, female athletes and athletes aged 13 to 19 may have insufficient iron reserves. Amenorrhea, or the lack of regular, monthly periods, is common among female athletes who train hard, allowing them to maintain iron stores.
Iron-rich meals including red meat, lentils, dark leafy greens, and fortified cereals can help prevent iron deficiency, but an iron supplement may also be recommended. Before taking iron supplements, it’s a good idea to talk to your doctor.
Calcium is necessary for bone and muscle health. Calcium should be consumed in sufficient amounts by athletes to avoid bone loss. Calcium deficiency can contribute to osteoporosis later in life. Female athletes are more prone to consume insufficient calcium. Calcium is abundant in low-fat dairy products.
Vitamins
Maintaining proper vitamin and mineral levels is critical for body function and, as a result, sports performance. As an athlete’s level of activity rises, so does his or her need for certain vitamins and minerals. This requirement, however, can be easily met by eating a well-balanced diet that includes a range of foods. There is no evidence that supplementing with more vitamins than one can get from a varied diet can improve performance.
B vitamins, such as thiamin, riboflavin, and niacin, are required for the production of energy from dietary fuel sources. These vitamins are abundant in carbohydrate and protein-rich meals. Because B vitamins are water soluble, they are not stored in the body and hence do not cause toxicity. Because some female athletes may be deficient in riboflavin, it’s critical to consume riboflavin-rich foods like milk. Milk products contain riboflavin, protein, and calcium in addition to increasing riboflavin levels.
Exercise causes the body to experience more oxidative stress, which increases the requirement for antioxidant vitamins like C and E. Vitamin E is a fat-soluble vitamin that can be found in a variety of foods, including nuts, seeds, and vegetable oils. Excess fat-soluble vitamins (A, D, E, and K) are stored in fat throughout the body when consumed in excess. Excessive doses of fat-soluble vitamins can be hazardous since they are stored.
Protein
When compared to fat and carbohydrates, protein contributes minimally to energy needs for the body. Dietary protein is digested into amino acids, which are used as the building blocks for the different tissues, enzymes, and hormones that the body needs to function. It is important for muscle building and repair that occurs after exercise.
Exercise may increase an athlete’s need for protein, depending on the type and frequency of exercise. The current Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram per day. However, the Academy for Nutrition and Dietetics and the American College of Sports Medicine recommend that endurance athletes eat between 1.2-1.4 grams of protein per kg of body weight per day and resistance and strength-trained athletes eat as much as 1.2-1.7 grams protein per kg of body weight.
Eating protein after an athletic event has been shown to support muscle protein synthesis. However, eating protein in excess of nutritional needs has not been shown to further increase muscle building. Extra protein is broken down for energy or is stored as fat.
A varied diet should provide more than enough protein as caloric intake increases. However, vegetarian athletes should work with a dietitian to make sure their protein intake is sufficient. Excess protein can deprive the athlete of more efficient fuel sources and can lead to dehydration. High-protein diets increase the water requirement necessary to eliminate the nitrogen through the urine. Also, an increase in metabolic rate can occur and, therefore, increased oxygen consumption.
Protein and amino acid supplements are unnecessary and not recommended. Some athletes turn to protein/amino-acid supplementation in the form of powders or pills to fulfill protein requirements. However, this is typically excessive, because proteins needs are easily met in an American diet. Eating whole foods instead of supplements is generally the best practice. Any athlete consuming supplements in replacement of meals should consult with their doctor or a registered dietitian before continuing.
Fats
Fat also contributes significantly to energy requirements. It has the highest energy density of any macronutrient, with 9 kcal/g fat. Fat can contribute 60-70 percent of energy requirements during ultra-endurance events lasting 6-10 hours.
The use of fat as a fuel depends on the duration of the event and the athlete’s condition. Fat is used as an energy source as the duration and/or intensity of the workout increases. Free fatty acid metabolism accounts for about half of total energy expenditure during moderate exercise. If the event lasts longer than an hour, the body may rely on fats as a source of energy. In addition, trained athletes burn fat for energy faster than untrained athletes.
Carbohydrate
Carbohydrates are a vital source of energy. Carbohydrates provide 40 to 50 percent of the energy required during the early stages of moderate exercise. Carbohydrate utilisation rises as work intensity rises. Carbohydrates produce more energy per unit of consumed oxygen than fats. Because oxygen is frequently a limiting factor in long-duration, high-intensity events, it is advantageous for the athlete to use the energy source that requires the least amount of oxygen per calorie produced. Athletes should consume 6-10 grammes of carbohydrates per kilogramme of body weight per day, depending on the intensity, duration, and frequency of exercise.
