The right diet can help you play your best. Although it sounds simple, it’s important to remember to drink enough water before and during activities. Even small amounts of dehydration can impair your performance.
- 2 to 2 1/2 hours before a competition or work out, drink at least 2 cups of fluid.
- 15 minutes before a competition work out, drink another 2 cups of fluid.
- Every 15-20 minutes during a competition or workout, drink 1/2 to 1 cup of fluid.
- After competition or work out, drink 2 cups of fluid for every pound lost during the session. Continue to take in fluids throughout the day.
Before an event, have some high carbohydrate foods like bananas, bagels or fruit juices. The timing of this meal depends on your preference for eating before exercise, but eating something from 1 to 4 hours before exercise helps keep plenty of blood glucose available for working muscles. During the event keep drinking liquids -- at least a half a cup of water every 20 minutes of exercise. Adding a teaspoon of sugar, a little fruit juice or a small amount of powdered drink mix flavors plain water and may encourage fluid intake. If the activity is continuous, strenuous and lasts over 90 minutes (often called an endurance event), it will help to drink a sports drink or other beverage with some sugar in it to supply carbohydrates, water and salt. Consuming foods and beverages high in carbohydrates right after endurance exercise will refuel glycogen stores if they are low.
Finally here’s some information about carbohydrate loading and endurance sports (activities that are continuous and last over 90 minutes – running long distances, biking, swimming, cross country skiing). Some athletes believe that carbohydrate loading can increase optimal endurance performance by 2-3% in males; it doesn’t appear to help females. The traditional way is to exercise strenuously for at least 90 minutes, then rest for the next 3-4 days until the competition. During this time, eat fewer carbohydrates, and more protein and fats. The day before the performance, make sure that at least 70% of your diet is complex carbohydrates (pasta, bread, fruits and vegetables). Some athletes believe that just eating more carbohydrates the day before competing will help. There is less scientific evidence that this works. Carbohydrate loading probably doesn’t help for the usual team sports since it’s not possible to rest for 3-4 days between workouts.
No matter the intensity of the exercise, it's important to drink plenty of water and eat a nutritious, balanced meal that has plenty of carbohydrate rich foods such as grains, pastas, potatoes, vegetables and fruits. This will provide enough energy to grow and exercise. Athletes require more energy (calories) than those who don’t exercise very much. The number of calories you need will depend on a lot of things including your age, sex, how far along you are in puberty, metabolic rate and level of exercise. Most sports nutritionists recommend that about 50-65% of the diet come from carbohydrates (starches, fruit and sugars), 20-30% from fat and 10-20% from protein. Eating 6-7 ounces of protein a day is enough for athletes. Extra protein (either from food or nutritional supplements) won’t help endurance, build muscles or make a person develop stronger muscles. The extra protein will either be used as energy or turned into fat. It will not be stored as protein.
This is a long answer to your question, but a lot of misinformation circulates about diet and sports. You might want to talk with your doctor or a dietitian who is experienced in helping athletes.
For additional information, check out this Web site:
American Dietetic Association
You're not alone. Take a look at a few of the questions related to this topic that other teens have asked us.
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I want to "bulk" up. Should I take supplements or steroids?
I run track. Is there an energy drink that will improve my performance?
For additional information, check out these articles:
Conditioning Your Body Properly
The Effects of Anabolic Steroid Abuse
Why You Should Have Fun with Fitness
Step Away from the Television
Posted 7-30-07
