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    Eating and Drinking During and After Sport PDF

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    If your sport involves less than an hour of activity, you will perform well without having to refuel during the event. Sweat losses accrue from the start of your activity and, in many sports or conditions, may cause a fluid deficit that interferes with performance. Fluid intake during exercise should aim to match fluid losses so that the overall fluid deficit remains low.

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    Eating and Drinking During and After Sport PDF

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    ismailamran
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    If your sport involves less than an hour of activity, you will perform well without having to refuel during the event. Sweat losses accrue from the start of your activity and, in many sports or conditions, may cause a fluid deficit that interferes with performance. Fluid intake during exercise should aim to match fluid losses so that the overall fluid deficit remains low.

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    If your sport involves less than an hour of activity, you will perform well without having to refuel during the event. Sweat losses accrue from the start of your activity and, in many sports or conditions, may cause a fluid deficit that interferes with performance. Fluid intake during exercise should aim to match fluid losses so that the overall fluid deficit remains low.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    45 views2 pages

    Eating and Drinking During and After Sport PDF

    Uploaded by

    ismailamran
    If your sport involves less than an hour of activity, you will perform well without having to refuel during the event. Sweat losses accrue from the start of your activity and, in many sports or conditions, may cause a fluid deficit that interferes with performance. Fluid intake during exercise should aim to match fluid losses so that the overall fluid deficit remains low.

    Copyright:

    © All Rights Reserved
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    Eating & Drinking During and After Sport

    During most sports, your bodys main fuel mix comes from
    carbohydrate (from muscle glycogen and blood glucose) and fat.
    Generally, if your sport involves less than an hour of activity, you will
    perform well without having to refuel during the event. With good food
    choices, you should be able to fuel up adequately before your sport, and
    then replace the fuels you have used with your post-event meals. On the
    other hand, sweat losses accrue from the start of your activity and, in
    many sports or conditions, may cause a fluid deficit that interferes with
    performance. This calls for an individualised fluid plan during and after
    exercise to manage the fluid deficit and replace it after exercise. See fact
    sheet number 1 on Fluids in Sport.
    If your sport or training takes longer than an hour, you may benefit from
    consuming some carbohydrates during sport in addition to fluid. The
    decision will depend on the:

    intensity of the exercise (higher intensity burns glycogen more


    quickly);

    duration (the longer the event, the more carbohydrate is burned);

    ambient temperature (the hotter it is, the quicker glycogen will be


    burned. But it is also more likely it is that overheating and
    dehydration will limit performance); and

    how well you have eaten before sport (eating carbohydrate before
    exercise increases body carbohydrate stores, but also increases the
    rate at which carbohydrate is burned during exercise).
    The benefits of consuming carbohydrate during exercise include:
    a) Keeping blood glucose levels high during prolonged moderate-high
    intensity events. Blood glucose can provide an alternative fuel source for
    the muscle when glycogen levels dwindle;
    b) Providing a fuel source for the brain to maintain skills and decision
    making, and reduce the perception of fatigue; and
    c) Sparing or replenishing muscle glycogen. We think that in some
    situations, such as low intensity work, carbohydrate consumed during
    exercise can be burned to spare glycogen stores or can build new
    glycogen stores for later use.

    Fluids
    Fluid intake during exercise should aim to match fluid losses so that the
    overall fluid deficit remains low. Water will replace fluid losses, and is a
    good choice for sports lasting less than an hour, and perhaps, for
    situations where you dont need to perform at your best. However,
    sports drinks have a number of advantages, including a taste that
    encourages better fluid intake, and the provision of carbohydrate for the
    benefits mentioned above. They also contain some electrolytes to help
    you better retain the fluid you drink and to replace the electrolytes lost in
    sweat. Your individual fluid plan should include strategies for drinking
    before, during and after your sport. (See fact sheet #1).

    High intensity sport lasting around one hour


    Typically, sports that last for less than an hour do not threaten body
    fuel stores. Good preparation for such a sport should see you well
    fuelled for at least an hour of sustained or intermittent high-intensity
    activity. Under these circumstances, it should not be necessary to
    provide the muscle with additional carbohydrate, and fluid
    replacement is considered the main nutritional need. However,
    some recent studies of sustained high-intensity exercise lasting about
    one hour such as a 40 km cycling time trial - have produced
    interesting results. They found that performance was enhanced by
    consuming carbohydrate immediately before and during the event,
    even when it couldnt have had a big impact on muscle fuel use. The
    benefits were attributed to an affect on the brain and nervous
    system, making subjects feel better and choose a faster pace. Its
    hard to make strict guidelines for a carbohydrate feeding strategy for
    such situations because of another intriguing finding. Other studies
    have found that simply swirling a sports drink in your mouth (setting
    off receptors in your mouth that recognise carbohydrate) can
    enhance performance of this type. It seems that even promising the
    brain that carbohydrate is on the way may be enough to make you
    feel better and exercise harder. Clearly there is more work to be
    done before we know to make best use of this information, but it
    may be worth experimenting with the use of carbohydrate source,
    like a sports drink, just before and during high-intensity sports lasting
    60 minutes.

    Sports lasting 60 to 90 minutes


    Most team sports and individual events are completed within 90
    minutes of action for example, netball, squash, football, soccer,
    hockey or a 10 km jog. Your fluid plan should make use of the
    opportunities to drink during these activities to replace a reasonable
    proportion of your sweat loss. It is likely that some level of fatigue
    will occur during these sports to slow you down or impair your skills.
    Fatigue can often be due to inadequate fuel supplies. Risk factors
    include not having an opportunity to fuel up in the day prior to your
    event, going without breakfast before a morning event, or being in a
    higher intensity sport where fuel is burned faster. If such fuel
    depletion occurs, it can be addressed by replacing carbohydrate
    during the event. Again, individual experimentation is important,
    and targets up to the amounts suggested for endurance sports are a
    reasonable guide (see next section). It is usually most practical to
    refuel as part of your fluid plan, by choosing carbohydrate-containing
    drinks such as sports drinks. However, some athletes like to use gels,
    confectionery and other easily consumed fuel sources.

    December 2008
    This is a sports nutrition publication of Sports Dietitians Australia.
    Phone (03) 9926 1336 Fax (03) 9926 1338 Email [email protected]

    Website www.sportdietitians.com

    Eating & Drinking During and After Sport


    Sports longer than 90 minutes
    Generally, we think of sports lasting longer than 90 minutes as
    endurance events these include marathons, Olympic distance
    triathlons, and a mid-fielders role in a game of Australian Rules
    Football. Fuel fatigue is now more likely, although the durability of
    muscle glycogen stores will again depend on the rate of fuel use during
    the sport and the success of pre-event fuelling. A competition fuel plan
    should be developed in training sessions, to fine tune the timing, type
    and amount of carbohydrate choices that suit the athlete and the
    logistics of their sport. Some general guidelines are:

    It seems best to start refueling early in the event rather than


    waiting for fuel stores to become depleted;

    A carbohydrate intake in the range of 30-60grams per hour works


    for most athletes;

    Fuel-containing drinks are often able to look after all needs of the
    event. For example, fuel targets can usually be met by 500-1000 ml
    of a sports drink per hour; and

    As the length of the event increases (and the intensity is reduced),


    there may be more opportunity or need to consume solid
    carbohydrate choices. These can range from special sports foods to
    confectionery items and everyday foods.

    Ultra-endurance events (> 4 hours)


    Ultra-distance events have an increased requirement for additional fuel
    intake during the event. Luckily, because they are undertaken at lower
    exercise intensities, they usually offer more opportunity to consume a
    greater variety of carbohydrate sources. Solid foods become more
    valuable in lengthy events when hunger is possible, and it is also good to
    have extra choices to reduce the risk of flavour fatigue. It is easy to
    become bored with sweet flavours or foods with similar textures when
    they are consumed for hours on end. Savoury choices, foods of
    different temperatures suited to the climate, and foods with alternative
    textures can all become valuable. When the duration and total energy
    requirements of a sport become large - for example, multi-day cycling or
    running events - the hours spent exercising may need to be a time for
    aggressive intake. Ironman triathletes and tour cyclists are often found
    to consume carbohydrate during their events at higher rates than we
    have previously recommended 50 - 90grams per hour. It may also
    become important to replace salt losses and to consume protein.
    Athletes (or their handlers) need to be creative in choosing energy and
    nutrient sources that fit the logistics and requirements of their events,
    as well as their individual preferences. An experienced sports dietitian
    should be able to provide specialised and individualised suggestions.

    Why should I eat and drink after exercise?


    Recovery after a workout or competitive event may encompass a
    number of nutrition-related processes:

    Refuelling

    Repair and adaptation

    Rehydration

    The requirements of recovery will vary according to the nutritional stress


    caused by the session, the goals of the athlete, and the period of time
    before the next exercise is due. Typically, the athlete may need to replace
    fluid (and sodium/salt), carbohydrate and protein. In some situations, the
    athlete may be able to go straight to their next meal. At other times, it
    makes sense to have a recovery snack. A range of foods and drinks may fit
    the bill, and may be tailored to the athlete and their environment. Speedy
    intake of key nutrients may help to promote recovery, but the athletes
    appetite and access to food may limit the type of foods and drinks that are
    suitable.

    Examples of carbohydrate choices during


    exercise
    Each serve provides ~60 g of carbohydrate

    1 litre sports drink


    600 ml cola drink
    1.5 sports bars
    3 cereal bars
    2 sports gels
    3 small or 2 large bananas
    95 g jelly babies or jelly beans
    1 round jam sandwiches thick sliced bread and 2 tablespoon jam
    Liquid meal supplement (~ 5 scoops in water)

    Examples of post-exercise snacks


    Carbohydrate-focused:

    Sports drinks
    Fruit juice or soft drink
    Banana sandwich
    Fresh fruit, canned fruit
    Sweet muffins
    Breakfast bar, muesli bar
    Sports bar

    Carbohydrate + protein focused:

    Fruit smoothie (low-fat milk, banana, yoghurt)


    Liquid meal supplement (e.g. Sustagen Sport)
    Breakfast cereal + milk and fruit
    Sandwich or roll including meat/cheese/chicken in filling
    Baked potato + Monitoring
    baked beans + grated
    cheeseComposition
    Body

    Summary points

    During sporting activities, it is important to have a fluid plan that


    replaces most of the athletes sweat loss.
    In events of 60 minutes or longer, replacing carbohydrate during the
    event may enhance performance.
    Experiment to find a plan that works for you and your sport
    A refueling target of 30 - 60grams of carbohydrate per hour of activity
    is a good starting point.
    In shorter events, even a small amount of carbohydrate can be useful,
    while in ultra-endurance events, higher intakes may be needed.
    After exercise, the athlete may speed up their recovery by choosing
    meals and snacks providing fluid, carbohydrate, protein and salt.

    December 2008
    This is a sports nutrition publication of Sports Dietitians Australia.
    Phone (03) 9926 1336

    Fax (03) 9926 1338

    Email [email protected]

    Website www.sportdietitians.com

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