Nutrition The Day of Competition Ben Reuter, PhD, CSCS, *D, ATC Department of Health Science and Sport Studies California University of Pennsylvania

Eating Pre/During & GI Problems sport training status age gender stress levels intensity day to day diet food during exercise fiber caffeine/high sugar content hydration hormonal changes (digestive)

Purposes Pre Exercise prevent hypoglycemia (low blood sugar) settle stomach top off glycogen stores/blood glucose levels calming effect

Pre- What to Eat > min moderate to low glycemic index < 60 min small snack to settle stomach?? not high fat or protein –3 g of fat or less per 100 Calories watch high glycemic index foods

Pre- Timing think exercise intensity personal experience stress factors familiar foods don’t forget hydration plan in advance

How Much? ~1 g CHO/kg 1 hr prior –Ex 100 kg athlete: 100 g CHO- 400 Calories 1 bagel 16 oz sports drink and sports bar ~4 g CHO/kg 4 hrs prior –Ex 100 kg athlete: 400 g CHO Calories Half bagel 16 oz sports drink and ½ sports bar don’t forget experience experiment prior to actual events

CHO Loading NOT going to happen the day of the event high CHO always don’t forget about protein don’t fat load complex CHO meal time planning hydration

During no Calories needed if less than 60 minutes (don’t forget taste) ~1 g CHO/kg/hr –Ex 75 kg athlete- 75 g CHO- 300 Calories 32 oz sports drink & an energy gel practice think ahead- intensity, duration, etc protein/fat?- not unless longer than ~ 4 hours fructose & [CHO]

Multiple Events in a Day refueling and rehydrating are essential time between events- use similar criteria to pre-event –~1 g CHO/kg 1 hr between events Ex 100 kg athlete: 100 g CHO- 400 Calories 1 bagel 16 oz sports drink and sports bar –~4 g CHO/kg 4 hrs prior Ex 50 kg athlete: 200 g CHO- 800 Calories 16 oz sports drink and 1 bagel w PB & jam

Sports Bars convenient portable pre exercise eating easily digestible? low fat/high fat high protein $$ high glycemic index?

Constipation/Diarrhea stress fiber content fat content familiarity chewing gum (sorbitol) sports waters (sucralose) etc...

Diabetes & Exercise do not start exercise w low blood sugar always carry sugar make others aware changes in insulin dosage?? monitor blood glucose levels CHO storage/metabolism is compromised

Post Exercise replenish, replenish, replenish

What to Consider fluids electrolytes CHO’s protein

Fluids replenish- is H 2 O the best choice? watery foods can be used avoid diuretics –less than 300 mg caffeine NOT a diuretic remember 1.5 rule

Electrolytes Na, K, Cl usually can be replaced by healthy diet consider extremes – environment –duration –disease –NSAID’s

CHO ~1 g/kg within 2 hrs CHO is CHO –nutrient density –availability –taste –craving protein- in a 3:1 CHO:protein –skim chocolate milk

Protein recent research indicates 1:3 protein:CHO for optimally recovery ~10% energy during endurance exercise from protein

Problems with Nutrition Talks generic best case scenario not applicable to your setting

Solution specific realistic scenario applicable to your setting

Sources of Additional Information Bendardot D. Nutrition for Serious Athletes. Human Kinetics, Champaign, IL Clark N. Nancy Clark’s Sports Nutrition Guidebook, 3 rd ed. Human Kinetics, Champaign, IL Fueling Tactics: Gatorade Sports Science Institute:

pre-event (for your scenario) –typical choice –better choice –ideal choice –compare post-event (for your scenario) –typical choice –better choice –ideal choice –compare