CARING FOR ATHLETES
Athletic Performance: What to Eat and What to Drink
Many athletes think their performance is enhanced by taking in high sugar content foods just before competition. The effect of this type of pre-exercise snacks can cause rapid increase in blood sugar levels, which in term causes an athlete to exhaust quickly than if he had eaten a high complex carbohydrate meal before competition. Simple sugars, fats, proteins, excessive salt, and caffeine are not recommended just before competition. The following guidelines should be followed when planning the pre-game competition meal: the meal should be small in proportion size and calorie level should be between 5000 to 800 calories. The meal should be predominantly complex carbohydrate foods that are low in fiber “cereals, breads and pastas”. The meal should consistent of foods that are well tolerated and familiar to the athlete. The meal should be consumed approximately 3 hours before the athletic event and should be accompanied by proper fluid intake “1 to 2 glass of water with the meal”. Low fat dairy products, dry cereal, low fat crackers, rice cakes, popcorn, and raw fruit and vegetables are examples of components of a proper and effective pre-game meal.
Fluid intake is important also. Water is the most critical nutrient for the athlete because of its importance in controlling body temperature. If sweat is not replete with water consumption, heat exhaustion, heat stroke and even death can occur. It is important to drink water before, during and after athletic events. Sport’s drinks can be used for water repletion, but must be diluted for proper hydration to occur. The following should be considered when determining what to drink for an athletic event: the drink should be low in sugar content “less than 2.5 percent sugar solution of 5 percent glucose polymer solution:. For proper hydration at least 1 ½ cups of fluid should be consumed 30 minutes before the competition and ¼ to ½ cup every 15 minutes during the competition. Replace 1 cup of fluid for every 2 pounds of water lost during athletic competition. Fluid needs will increase in high temperatures, dry atmospheric conditions, and high altitudes. Sport’s beverages such as Gatorade should be diluted by twice as much water as beverage used, fruit juices, and carbonated beverages should be diluted by three times with water for the same about of beverage used “caffeinated beverages should be avoided because they actually cause increased body water lost”.