Fueling Your Body For Success
By Kim Duffy, RD, CSSD, LD

Hydration

One of the most important dietary practices for optimizing performance is maintaining adequate hydration during physical activity. Even a slight amount of dehydration can negatively affect an athlete's ability to perform physical activity.

Before Activity
Drink plenty with meals
Drink 16oz 2 hours before activity
15 minutes before, drink 8-16oz.

During Activity
Drink 7-10oz every 10-20 minutes
Drink sports drink if activity lasts longer than 60 minutes
Drink enough to minimize loss of body weight, don't over drink.

After Activity
Drink 24oz per pound of weight lost during exercise.
Eat salty snack or drink sports drink to replenish electrolytes.

Hydration Tips:

*Drink early and often but don't over drink
*One medium mouthful of fluid equals about 1 ounce
*Chart your body weight before and after activity
*Drink by schedule, not by thirst
*Pre-hydrate to produce a light-colored urine
*Always carry money to buy drinks
*Have a variety of beverages to choose from
*Know the warning signs of dehydration
(Unusual fatigue, lightheadedness, headache, dark colored urine, dry mouth)
*Remember, better hydration, means better performance

Snacking

Before Exercise
Snacking before exercise will help to energize your workout, prevent low blood sugar, settle your stomach, and fuel your muscles.

The longer you have before a workout, the higher your total carbohydrate consumption should be. Experiment with low, medium and high GI foods to determine what you tolerate best. (See table 1.2)

Timing Prior to Exercise (See table 1.1)
4 Hrs before: Consume 4 G carbohydrate/ KG body weight
3 Hrs before: Consume 3 G carbohydrate/ KG body weight
2 Hrs before: Consume 2 G carbohydrate/ KG body weight
1 HR before: Consume 1 G carbohydrate/ KG body weight

Example: a 160 lb (73 kg) athlete has 2 hours before practice starts. He needs 145 grams of carbohydrate or the equivalent of 1 cup of oatmeal with raisins, a banana, 2 slices of toast with peanut butter and a cup of orange juice.

During Exercise
For exercise lasting longer than 60-90 minutes, 30-60 G carbohydrate per hour is recommended to maintain blood glucose levels as well as carbohydrate oxidation.

1. Drink sports drink with 6-8% carbohydrate content like Gatorade which will have approximately 14 grams of carbohydrates per 8 oz (6%)
2. 1 packet of a sports gel = 25 grams carbohydrate
3. 1 banana = 25 grams carbohydrate

After Exercise

*Carbohydrate and protein intake is recommended after exercise to restore muscle and liver glycogen stores as well as to help restore muscle tissue.

*Athletes who exercise hard for over 90 minutes per day should consume 1.5 G carb/kg body weight immediately after exercise and another 1.5 g/kg 2 hours later (see table 1.1)
Example: A 150 pound athlete should take in 102 grams of carbohydrate immediately after exercise then again 2 hours later so she eats a bagel and a yogurt right away and then 2 hours later, she has supper of a cup of spaghetti with meat sauce, an orange and a glass of milk.

Before Competition

*Consume 200-300 grams carbohydrates 3-4 hours before competition.
*Carbohydrate loading may benefit athletes engaged in intense, continuous endurance exercise lasting more than 90 minutes. (See table 1.4)
*Eat on a set schedule.
*High carb, low fat meals/snacks: bread, bagels, cold cereal, oatmeal, grits, bananas, crackers, rice cakes, rice, boiled potatoes, pasta, low fat energy bars, fruits, fruit juices and sports drinks.
*Easily digestible, low fiber meals will prevent hunger and stabilize blood glucose levels.
*Sports drinks will help delay fatigue during and after competition as well as accommodate special timing issues for food and fluid.
*Frequent, small snacks every 15-60 minutes

Eating On The Go

Always pack your gym bag with well tolerated, non-perishable, but high carbohydrate snacks like pretzels, bagels, low fat granola bars, trail mix, canned fruit and sports drinks for before, during, after and in between practice/games/tournaments.

When Eating Out

*Maintain high carbohydrate intake especially before competition.
*Avoid high fat meals which may cause stomach upset.
*Choose familiar, well cooked foods.
*Avoid uncooked foods.

Table 1.1

Table 1.2

Table 1.3

Table 1.4

Table 1.5

The Best Time to Eat (Nancy Clark’s Sports Nutrition Guidebook, 3^rd ed.)

Time: 8 am event

Meals: Eat high carbohydrate dinner and drink extra water the day before. On the morning of the event, about 6 or 6:30 am, have a light 200-400 calorie meal (depending on your tolerance), such as yogurt and a banana or one or two energy bars, tea or coffee if you like, and extra water. Eat familiar foods. If you want a larger meal, consider getting up to eat by 5 or 6 am.

Time: 10 am event

Meals: Eat high carbohydrate dinner and drink extra water the day before. On the morning of the event, eat a familiar breakfast by 7 am to allow 3 hours for the food to digest. This meal will prevent the fatigue that results from low blood sugar. If your body can’t handle any breakfast, eat a late snack before going to bed the night before. The snack will help to boost liver glycogen stores and prevent low blood sugar the next morning.

Time: 2 pm event

Meals: An afternoon game allows time for you to have either a big, high carbohydrate breakfast and a light lunch or a substantial brunch by 10 am, allowing 4 hours for digestion time. As always, eat a high carbohydrate dinner and drink extra water the day before and up until noon that day.

Time: 8 pm event

Meals: You can thoroughly digest a hefty, high-carb breakfast and lunch by evening. Plan for dinner, as tolerated, by 5 pm or have a lighter meal between 6 and 7 pm. Drink extra fluids all day.

Time: All-day event

Meals: Two days before the event, cut back on your exercise. Take a rest day the day before to allow your muscles the chance to replace depleted glycogen stores. Eat carb rich meals at breakfast, lunch, and dinner. Drink extra fluids. On the day of the event, eat a tried and true breakfast depending on your tolerance.

While exercising, at least every 1 ½ to 2 hours, plan to eat carb based foods (energy bars, dried fruit, sports drinks) to maintain normal blood sugar. If you stop at lunchtime, eat a comfortable meal, but in general, try to distribute your calories evenly throughout the day. Drink fluids before you get thirsty; you should need to urinate at least 3 times throughout the day.