Nutrition for athletes
March 18th 2010 21:22
Keeping hydrated
In general, we should be drinking around a two litres of water each day. Other fluids like fruit juice (watch the sugar content), herbal teas, and sports drinks are also good hydrating the body. During hot weather, we need more, especially if you exercise. People who exercise for long periods, for more than an hour of strenuous cardio exercise per day need to drink even more fluids.
Dehydration can lead to lack of concentration, headaches, reduce your body’s ability to control your body temperature, reduce physical performance, and put strain on your cardiovascular system and in extreme cases of dehydration it can lead to death. It is recommended that athletes (people who do participate in strenuous exercise for at least an hour several times a week) drink around 500 ml of fluid before endurance events and drink 600 to 1200 ml per hour during the event. For a sports event that lasts longer than an hour, it is recommended that they consume sports drinks containing about 40-80 grams of carbohydrates and 500-700 mg of sodium per litre. During exercise potassium and sodium, which are essential nutrients are lost through the skin in the form of sweat. These nutrients are needed for fluid balance among other things like neurotransmission, cardiac function. Additionally sodium as well as carbohydrates helps replenish your body fluids and muscle glycogen (storage glucose). Athletes may want to avoid drinking high fructose or lactose (types of sugars) mixtures as they can cause stomach upsets.
Alcohol and caffeinated beverages may dehydrate you. Although there seems to be a bit of evidence that states that caffeine doesn’t dehydrate the body.
Foods to eat for exercise
Before
Something with long lasting energy but won’t overload your stomach. A bit of protein, some fat (avoid food high in saturated fat) and fibre for long lasting energy. Try foods like baked beans on toast, porridge and fruit, or cereal with yoghurt and fruit.
During the event
Sometimes an event may last several hours and it may be hard to keep up your energy, so have something to eat or drink during your athletic event or training session that is easy to absorb and will give you a quick boost of energy. Pick something light and high carbohydrates like jelly beans, sports drink or sport gels, banana, jam sandwiches, banana, low fat sports bar or muesli bar.
If you have any questions, then please email me at nutrition.advice@gmail.com or leave your questions here..
Krissi
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