It takes 30 minutes to days before what is eaten contributes to performance, thus the importance of adequate glycogen stores. Factors that slow down food absorption are the amount of fiber and dehydration.

Prior to a competition allow 1 hour for a blended meal of a small snack & a high carbohydrate beverage, 2-3 hours for a small meal and 3-4 hours for a large meal to digest.

Eating foods high in sugar prior to competition results in a temporary increase in energy but quickly leads to a fast drop in energy. The body increases insulin production in response to the ingested sugar; this lowers blood sugar levels and results in decreased performance.

High carbohydrate—low fat:

1. 1 cup spaghetti with ½ cup tomato sauce

2. 1 cup rice, noodles, or potatoes, and steamed vegetables with a small serving of chicken or fish (3 oz.)

3. 3 oz. broiled chicken, 1 large baked potato, 1 whole wheat roll, 1 tossed salad, 2 Tbs of olive oil vinegar dressing, 8 oz. skim milk, 1 cup fresh strawberries

Eat several small meals (5+) throughout the day for consistent energy and for increasing your metabolism.

References

Bonci L. Nutrition Conditioning Goals for Athletes. University of Pittsburgh Medical Center Health System. 2004.

Jasonides A. Lecture: Sports Nutrition: The Basics. 3/19/2001.

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Last updated 12/16/2005 by MIT Sports Medicine: K. Davis

Copyright by MIT 2005