| If you’re an athlete, you’re | | | | but make sure that your macronutrient balance |
| accustomed to watching what you eat. But you | | | | (proteins-carbs-fats) are stilted in the favor of |
| may not know what to eat before an event to | | | | whatever your needs are. If you need explosive |
| optimize performance and send your energy | | | | energy, choose a bit more fat in the morning. If |
| levels soaring through the roof. Supplements can | | | | you are a distance runner gearing up for a |
| certainly help with this effort, but without | | | | marathon, try a higher carb breakfast of 500-600 |
| satisfying crucial dietary needs, the foundation | | | | calories of carbohydrates. Whatever you do |
| upon which you base everything else will crumble. | | | | though, just don’t skip breakfast or put |
| At that point, you can forget about being at the | | | | too heavy a load in your stomach prior to intense |
| top of your game. | | | | physical activity. |
| We survive and thrive on four things in our diets: | | | | Nature’s Natural Lubricant |
| protein, carbohydrates, fat and water. Without | | | | Several days before an athletic event, |
| proper balance and consumption of these | | | | competitive athletes should up their hydration |
| nutrients, along with the single element of water, | | | | levels to the point of |
| we can forget even functioning correctly. Given | | | | ‘hyper-hydration’. What this means |
| this balance isn’t disrupted, everything | | | | is the athlete will drink water for two to three |
| within the body exists in perfect stasis, and our | | | | days well in excess of their normal water intake, |
| systems tend to operate optimally, in perfect | | | | and store up water in the tissues, organs and |
| synergy. | | | | entire system to prepare themselves for the |
| Protein | | | | ensuing dehydration that is bound to occur when |
| A few decades ago, protein diets were abundant | | | | intense physical challenges are present; such as in |
| and everyone ate steak, game meats, pork, and | | | | high level athletic competition. Since the body is |
| eggs out the wazoo! But then someone came | | | | about 60 percent water, it needs to be fully |
| along and said, “No, no, no, no! Protein in | | | | hydrated to perform optimally. In fact, whenever |
| such large amounts is bad for the system. | | | | performance levels are down, water loss, |
| It’s carbohydrates that are the source of | | | | improper hydration, or actual dehydration are |
| all good and no evil.” So, everyone | | | | typical culprits. Weather may also be a cause of |
| flip-flopped their diets to include far more pasta, | | | | water loss: high or low temperatures or high |
| rice, potatoes and bread. Now, we’re | | | | humidity may be to blame, and may cause the |
| headed headlong back into a protein age; where | | | | body to expend needless energy to keep warm |
| steak is no longer a dirty word and carbohydrates | | | | or cool; leaving less for performance purposes. |
| make you fat! Our bodies don’t store | | | | Sports Drinks |
| protein, taking in enough daily is crucial to health, | | | | Should an athlete drink the popular sports drinks |
| muscle to fat ratios and ultimately, performance. | | | | that offer carbohydrate sources and electrolyte |
| Carbohydrates | | | | replenishment? Well, they aren’t necessary, |
| For the average person, carbohydrates are | | | | but may minimize stomach fullness and blood |
| essential only in small amounts. Sources most | | | | pooling that occurs during the digestion of whole |
| recommended come from leafy green sources, | | | | foods. In general, athletic events that take less |
| cruciferous vegetables, rather than from starch, | | | | than 90 minutes don’t require an |
| such as potato, rice or pasta. In fact, too much | | | | electrolyte replacement drink or carbohydrate |
| carbohydrate (particularly starches) can send the | | | | booster. But if you pass that 90 minute mark, |
| body into sudden spiraling low blood sugar, and | | | | electrolytes should be replaced, particularly if the |
| cause the body to secrete insulin. Free-floating | | | | sport is played on a hot or cold day. Most people |
| insulin molecules will only attach themselves to | | | | don’t associate electrolytes being lost or |
| free-floating sugars (undigested carbohydrates) | | | | profuse sweating with cold weather, but those |
| and store them as fat. Because of this, no longer | | | | who engage in winter sports lose more water |
| are carbs being jammed down the throats of the | | | | than one might think. Some drinks that contain |
| average American. On the other hand, for the | | | | corn syrup and sugars should be avoided, |
| athlete, carbohydrates are crucial to sustained | | | | however, because they slow down the |
| energy levels and strength and muscle contraction. | | | | body’s absorption of water and negatively |
| Fat | | | | effect performance. |
| Luckily for the endurance and explosive athlete, | | | | Sports Nutrition Bars |
| fat is no longer the big bad wolf of the nutritional | | | | Just about every company puts out a meal |
| world. In fact, it’s as important a | | | | replacement or athletic sports bar. Bars are good |
| macronutrient as any other; including protein. While | | | | in a pinch, but are mostly made up of sugary high |
| it doesn’t build muscle, it maintains the | | | | carbs. Many do swear by the protein amount in |
| health of so many independent systems | | | | certain bars, and swear that it gives them the |
| throughout the body, it’s a crucial link to | | | | extra edge they needed to win. However, they |
| good nutrition. The key is to eat the right kind of | | | | are typically not superior to eating a high protein/ |
| fat. Assume that any fat that is solid at room | | | | high carbohydrate meal. Their only advantage is |
| temperature is not your friend because it | | | | that they pack easily, are convenient, and are |
| indicates that it is the saturated kind. The best | | | | calorie and nutritionally dense for their weight. But |
| sources of fat? Vegetable sources, all mono or | | | | do watch the calorie count in the bars. They can |
| poly-unsaturated fats such as peanuts and other | | | | add an enormous amount of calories to your daily |
| nut butters, canola oil, olive oil, walnuts, almonds, | | | | intake. In many cases, for the nutritional value |
| and avocados. Most endurance athletes know first | | | | offered, a candy bar might provide more energy |
| hand how important fat loading can be to | | | | in fewer calories! |
| competition. Gone are the days of total | | | | Day of Competition Tips |
| carbohydrate loading. Today, athletes use a | | | | The quality of any athlete is eclipsed by his or her |
| combination of fat and carbohydrate loading to | | | | ability to remain injury free during training and |
| satisfy their high demands for fuel. | | | | athletic competition. Before you find yourself |
| Water | | | | injured in an athletic event, remember these |
| Water needs no explanation, really. It is the most | | | | things: |
| essential thing in our diets, bar none! Without it, | | | | Properly hydrated and well-fed muscles end up |
| we die. Dehydration is a big reason why people | | | | with fewer injuries. When you’re |
| get sick, become irritable throughout their day, | | | | dehydrated, or your glucose is low, you’re |
| have organ failure, or keep unnecessary fat | | | | weak and fatigued. Injuries usually occur later in |
| stores locked on to their body. Water is essential | | | | events when fatigue and dehydration has set in. |
| to proper liver and kidney function, washing out | | | | Eat, drink, and replenish! |
| toxins and ridding the body of ketone bodies that | | | | Do not use thirst as a gauge to judge hydration. |
| develop as a result of fat burning. It has no | | | | Our body’s gauge for thirst presents itself |
| calories, it tastes great hot or cold and it is | | | | only after we’ve lost about 6 percent of |
| absolutely free! Average people should drink 8-10 | | | | water weight—way too late to prevent |
| glasses daily. Athletes should drink up to a gallon | | | | dehydration. |
| of water daily; more in extreme hot or cold | | | | Cramping may be an indication of salt depletion |
| climates. Super hydrating prior to a competition | | | | through sweat. Or, it could be loss of potassium. |
| can mean the difference between winning and | | | | If you are feeling nauseous, replace salt through |
| losing, as well as feeling healthy after a grueling | | | | crackers or other high sodium foods. If you are |
| event. | | | | feeling cramping in the muscles, replace with |
| Nutritional Guidelines for Increased Energy and | | | | potassium. |
| Performance | | | | What worked once when you prepared for an |
| Now that the lesson is over and we understand | | | | event, may not work this time around. Our bodies |
| how important these four elements are, | | | | change from year to year; even from month to |
| let’s get into how an athlete can improve | | | | month. Experiment with preparation techniques |
| performance—and health—to | | | | and with actual foods that you think will serve |
| explosive levels. | | | | you well in competition. Try them 3 to 4 weeks |
| What you eat and drink before and during athletic | | | | out from the event to make certain they have |
| events can play a significant role in how well you | | | | the desired effect. You may also want to keep a |
| perform. The body needs a certain combination | | | | journal of all preparation techniques as well as |
| of nutrients, hydration and calories to perform a | | | | foods and ratios of macronutrients you’ve |
| particular way in your sport of choice. Learning | | | | done well with, and poorly with, so that you can |
| how to unlock the codes that set these guidelines | | | | better determine what will work best for you on |
| within your body can be the single thing that | | | | “D Day”. |
| pushes you from good to great! So here’s | | | | The bottom line to all of this is simple: Athletes |
| the lowdown on your body’s nutritional | | | | require more of almost everything, and specific |
| needs prior to, and during, any athletic event. | | | | things within broad categories that average people |
| The night before physical activity is a good time | | | | traverse. The main thing to remember is to |
| to pack in the carbs and fats. Oatmeal, brown | | | | remain as hydrated as possible at all times. That is |
| rice and yams are all effective, and are also low | | | | even more important than actual food intake and |
| glycemic choices that won’t send your | | | | ratio of proteins, carbohydrates and fats. |
| body into a low energy phase when you need to | | | | However, nutrition is underrated and can be the |
| feel energized and alert. Keep fat intake moderate | | | | difference between winning and losing. Experiment |
| and eat small portions of high-protein foods such | | | | with different foods, fluids and other conditions |
| as meat, fish and eggs over the course of the | | | | such as weather or hormonal changes within your |
| day prior to the big event. | | | | own body. Eventually, this trial and error |
| When you finally reach the morning of the big | | | | experience will teach you how to enhance your |
| event, it’s a perfect time for a balanced, | | | | own levels of performance in competition and in |
| nutritious breakfast. On this morning, eat exactly | | | | training throughout the year. Practice, as they |
| as you would any other morning prior to practice, | | | | say, does indeed make perfect! |