SPORTS NUTRITION

Proper nutrition before and after exercise is crucial to ensure that the body receives the necessary nutrients and fluids during both training and competition. Carbohydrates, derived from muscle glycogen and blood glucose, along with fats, serve as the primary sources of fuel for the body during most sports activities. Generally, if the duration of the activity is less than an hour, adequate performance can be achieved without refueling during the event. By making wise food choices, athletes can sufficiently fuel their bodies before the sport and replenish the expended fuels through post-event meals. However, it is important to note that sweat losses can lead to fluid deficits that can negatively impact performance. Therefore, it is essential to have an individualized fluid plan in place to manage and replace the lost fluids during and after exercise.

If any sport or training session lasts longer than an hour, it may be advantageous to consume carbohydrates during the activity, in addition to staying hydrated. The decision to do so will depend on various factors such as the intensity of the exercise, the duration of the event, the ambient temperature, and the individual’s pre-exercise nutrition. Higher intensity exercises burn glycogen at a faster rate, while longer events require more carbohydrate consumption. Additionally, hotter temperatures can accelerate glycogen depletion, but they also increase the risk of overheating and dehydration, which can negatively impact performance. Eating carbohydrates before exercise can increase the body’s carbohydrate stores, but it also leads to a higher rate of carbohydrate burning during the activity.

Consuming carbohydrates during exercise offers several benefits, including maintaining high blood glucose levels during prolonged moderate to high-intensity events. This is important as blood glucose can serve as an alternative fuel source for the muscles when glycogen levels start to decline. Carbohydrates also provide a fuel source for the brain, helping to sustain cognitive skills, decision-making abilities, and reducing the perception of fatigue. Moreover, consuming carbohydrates during exercise can spare or replenish muscle glycogen, ensuring optimal energy levels for continued performance.