Nutrition The Day of Competition

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Nutrition The Day of Competition

• Ben Reuter, PhD, CSCS, D, ATC
• Department of Health Science and Sport Studies
• California University of Pennsylvania

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Eating Pre/During GI Problems

• sport
• training status
• age
• gender
• stress levels
• intensity

• day to day diet
• food during exercise
• fiber
• caffeine/high sugar content
• hydration
• hormonal changes (digestive)

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Purposes Pre Exercise

• prevent hypoglycemia (low blood sugar)
• settle stomach
• top off glycogen stores/blood glucose levels
• calming effect

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Pre- What to Eat

• gt 60-90 min moderate to low glycemic index
• lt 60 min small snack to settle stomach??
• not high fat or protein
• 3 g of fat or less per 100 Calories
• watch high glycemic index foods

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Pre- Timing

• think exercise intensity
• personal experience
• stress factors
• familiar foods
• dont forget hydration
• plan in advance

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How Much?

• 1 g CHO/kg 1 hr prior
• Ex 100 kg athlete 100 g CHO- 400 Calories
• 1 bagel
• 16 oz sports drink and sports bar
• 4 g CHO/kg 4 hrs prior
• Ex 100 kg athlete 400 g CHO- 1600 Calories
• Half bagel
• 16 oz sports drink and ½ sports bar
• dont forget experience
• experiment prior to actual events

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CHO LoadingNOT going to happen the day of the
event

• high CHO always
• dont forget about protein
• dont fat load
• complex CHO
• meal time planning
• hydration

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During

• no Calories needed if less than 60 minutes (dont
  forget taste)
• 1 g CHO/kg/hr
• Ex 75 kg athlete- 75 g CHO- 300 Calories
• 32 oz sports drink an energy gel
• practice
• think ahead- intensity, duration, etc
• protein/fat?- not unless longer than 4 hours
• fructose CHO

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Multiple Events in a Day

• refueling and rehydrating are essential
• time between events- use similar criteria to
  pre-event
• 1 g CHO/kg 1 hr between events
• Ex 100 kg athlete 100 g CHO- 400 Calories
• 1 bagel
• 16 oz sports drink and sports bar
• 4 g CHO/kg 4 hrs prior
• Ex 50 kg athlete 200 g CHO- 800 Calories
• 16 oz sports drink and 1 bagel w PB jam

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Sports Bars

• convenient
• portable
• pre exercise eating
• easily digestible?
• low fat/high fat
• high protein
• high glycemic index?

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Constipation/Diarrhea

• stress
• fiber content
• fat content
• familiarity
• chewing gum (sorbitol)
• sports waters (sucralose)
• etc...

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Diabetes Exercise

• do not start exercise w low blood sugar
• always carry sugar
• make others aware
• changes in insulin dosage??
• monitor blood glucose levels
• CHO storage/metabolism is compromised

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Post Exercise

• replenish, replenish, replenish

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What to Consider

• fluids
• electrolytes
• CHOs
• protein

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Fluids

• replenish- is H2O the best choice?
• watery foods can be used
• avoid diuretics
• less than 300 mg caffeine NOT a diuretic
• remember 1.5 rule

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Electrolytes

• Na, K, Cl
• usually can be replaced by healthy diet
• consider extremes
• environment
• duration
• disease
• NSAIDs

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CHO

• 1 g/kg within 2 hrs
• CHO is CHO
• nutrient density
• availability
• taste
• craving
• protein- in a 31 CHOprotein
• skim chocolate milk

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Protein

• recent research indicates 13 proteinCHO for
  optimally recovery
• 10 energy during endurance exercise from protein

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Problems with Nutrition Talks

• generic
• best case scenario
• not applicable to your setting

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Solution

• specific
• realistic scenario
• applicable to your setting

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Sources of Additional Information

• Bendardot D. Nutrition for Serious Athletes.
  Human Kinetics, Champaign, IL. 1999.
• Clark N. Nancy Clarks Sports Nutrition
  Guidebook, 3rd ed. Human Kinetics, Champaign,
  IL. 2003.
• Fueling Tactics www.fuelingtactics.com
• Gatorade Sports Science Institute
  www.gssiweb.org

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• pre-event (for your scenario)
• typical choice
• better choice
• ideal choice
• compare

• post-event (for your scenario)
• typical choice
• better choice
• ideal choice
• compare

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