DIET TO IMPROVE PERFORMANCE

Optimal nutrition is attained with sound dietary practices that are applied on a continuing bases, not just a few hours before or during competition. Nutritional factors can conceivably influence performance at almost any stage during training or competition.

1. Energy intake that maintains desirable body weight
2. 6-10 grams of carbohydrate per kilogram body weight/day (about 60-70% of total calories)

• 6 grams/kilogram body weight for one hour of training per day
• 8 grams/kilogram body weight for two hours of training per day
• At least 10 grams/kilogram body weight for three hours of training per day

3. 10-15% protein or 1.5-2.0 grams/kilogram body weight/day
4. 20-30% fat
5. Plenty of fluids to prevent dehydration
6. Sufficient amounts of vitamins and minerals

The ultimate competitive ability of an individual is in part, related to his or her capacity to train maximally. Consequently, every effort must be made to ensure all nutritional needs are met during this period. Proper nutritional management during training will also serve to support the athlete during active competition.

Fluid needs:

• Drink lots of fluid 24-36 hours before exercise
• Drink at least 16 ounces of fluid 2 hours before exercise
• 8-20 ounces water approximately 15 minutes before exercise
• Drink at least 4 to 8 ounces of fluid immediately before exercise

Carbohydrate needs:

*Note: During exercise lasting less than an hour there is little evidence of physical performance differences between consuming a sports food and plain water.

The night before:

• Eat hearty, high carbohydrate dinner and bedtime snack
• Drink at least 8 ounces of fluid with meals and snacks

The morning of:

• Eat a light, high carbohydrate, low fiber snack or breakfast (allow 3 hours for the food to digest)
• Drink at least 8 ounces of fluid with meals and snacks
• If your body can’t handle any breakfast, eat a late snack before going to bed the night before

The night before:

• Eat hearty, high carbohydrate dinner and bedtime snack
• Drink at least 8 ounces of fluid with each meal and snack

The day of:

• Eat hearty, high carbohydrate, low fiber breakfast
• Eat light lunch that is moderate in calories, low in fiber and high in carbohydrate (allow 4 hours for food to digest)
• Drink at least 8 ounces of fluid with meals.

The day of:

• Hearty carbohydrate- rich, low fiber breakfast and lunch
• Drink at least 8 ounces of fluid with meals
• Moderate calorie, high carbohydrate snack 1 or 2 hours prior to event or exercise

The day before:

• Cut back on exercise
• Eat high carbohydrate meals at breakfast, lunch and dinner
• Drink at least 8 ounces of fluid with meals and snacks

The day of:

• Follow the "pre exercise" and "nourishment during exercise" meal plans
• Plan to snack every 1-1/2-2 hours on complex carbohydrates

Athletes should initially test the effectiveness and timing of pre-exercise meals on exercise capacity during training and not prior to an important competition. If you know that you will be unable to tolerate any food before exercise, make a special effort to eat well the day before and have an extra-large evening snack.

Fluid needs:

• 4-10 ounces water every 10-20 minutes
• Avoid concentrated beverages (soda pop, fruit juice, fruit drinks)

Carbohydrate needs:

• If consuming a sports drink*, 4-8 ounces sport drink every 15-20 minutes
• If exercise is longer than an hour

        -after the first 30 minutes, 16-40 ounces sports drink/hour.

           -if consuming solid food, 7-15 grams carbohydrate every 15-20 minutes or 30-60 grams carbohydrate/hour

• Maximum amount of carbohydrate appears to be in the range of 60-75 grams/hour (1.0-1.5 grams/minute)

*Note: During exercise lasting less than an hour there is little evidence of physical performance differences between consuming a sports food and plain water.

Fluid needs:

• 1 pint water/pound body weight lost
• Drink at least 8 to 16 oz of fluid after exercise.

Carbohydrate needs:

• 40-60 grams ASAP or within the first 30 minutes after exercise, and at 2 hour intervals up to 4 hours after exercise
• or 1.5 grams carbohydrate/kilogram body weight within the first 30 minutes after exercise, and at 2 hour intervals up to 4 hours after exercise

If weight is less than 60 kg then 60 grams will be at the maximum end of range

If weight is greater than 60 kg then 60 grams will be at the minimum end of range

• Maximum 1.5/kg body weight at 2 hour intervals up to 4 hours after exercise

If solid food is hard to obtain or sounds too filling after exercise sports food can be extremely helpful. They allow you to consume large amounts of carbohydrate without providing much bulk. Sports foods such as High-Carbohydrate Energy drinks, Sports Bars, Sport Shakes and Energy Gels can be consumed immediately after exercise and 1 hour intervals to deliver 1 gram carbohydrate/kilogram body weight.