Ever wonder if eating before a workout enhances or impairs performance? Here are some answers.
Pre-workout food is essential for best performance; lack of glycogen impairs performance of both endurance, and sprint or power athletes (e.g., weightlifters, discus throwers, and wrestlers).
Eat a high carbohydrate snack, such as a bagel or a PowerBar®, 30 to 60 minutes before training or competition. Eating closer to exercise can cause gastrointestinal disturbances. (See the boxed feature, "High -Carbohydrate Snack Options," for additional ideas.)
Ultra -endurance athletes (those participating in endurance event lasting more than 1 1/2 hours) need to adapt to eating during events to compensate for their depleted glucose stores. Eating a sports nutrition bar, or the new, easier-to-digest, "gels" can enhance performance by supplying the glucose so essential to continued athletic performance.
Aim for 5-6 small meals or 3 larger meals plus 2 nutritious snacks each day. Meals and snacks should balance carbohydrate, protein, and fat to keep blood glucose at an optimal level.
Skipping meals to maintain weight or to "make weight" for an athletic event actually impairs performance. [For additional information see "Skipping Meals is a Good Way to Manage Your Weight" in the More Dietary Myths section.]
As with fluids, post-event carbohydrate consumption is necessary to replenish glycogen stores, and to ready your body for future competitions.
High Carbohydrate Snack Options
1 bagel
1 English Muffin
2 oz. pretzels
2 oz. baked tortilla chips
1 cup pasta topped with 1/2 cup low-fat tomato sauce
