Pre Competition Nutritional Preparation
Prior to competition, athletes are recommended for their caloric intake include approximately 60-70% of their calories in carbohydrates. While the majority of the athlete’s diet should be comprised of carbohydrates, the type of carbohydrate is important and should be composed primarily of unrefined complex carbohydrates such as whole wheat, fruits, vegetables, and brown rice that are unprocessed, high in fiber, and nutrient rich resulting in a longer duration of time to burn during competition so energy stores are optimized. During training and prior to a competition, the best carbs to ingest are high fiber, low-glycemic, unrefined carbohydrates to maximize the body’s primary source of fuel during intense activity.
Carbohydrates During Training
During competition, stored glucose in the muscle becomes the primary source of energy and can supply up to 30% of the energy required by an active muscle (McArdle, 2019). Between an hour to 90 minutes of intense activity, glycogen can be decreased by 55% to hypoglycemic levels, respectively, and after 2 hours of activity, can reduce intensity by 50% from the athlete’s starting level. This reduction in energy stores and performance illustrates the importance of not only consuming carbohydrates prior to competition, but also after and even during activity in order to replenish glycogen levels and stores to properly recover and continue. The difference between pre competition and during competition when replenishing glucose, is the type of carbohydrate. Because the energy is needed immediately, the carbohydrates should be simple in order to immediately be taken into the bloodstream for energy use. For example, when running a marathon, triathlon, ruck run or any long duration of activity, individuals should use quick carbs such as baby food pouches, honey, peanut butter, trail mix, or even some candies that are high in sugar and can be used for the burst of energy needed.
Post Performance Nutritional Recovery
Because carbohydrates are the primary source of energy in exercise, it is imperative that glycogen stores are replenished after competition, again with unrefined carbohydrates that are fiber-rich because they are digested slower and promote recovery. Both proteins and amino acids play many significant roles inside the body and provide tissue and cells with a structural foundation to allow the body to function. Proteins, along with carbohydrates support the athlete’s recovery from intense competition. Proteins repair, build, and support the body’s muscles and tissue with every human cell containing these proteins and amino acids. Amino acids, also known as the building blocks of life, have many imperative roles and account for 12-15% of the total body mass (McArdle, 2019). Without protein, muscle tears or damage cannot be repaired and also regulate enzyme production, immune functions, and energy and fuel along with carbohydrates. Proteins transport necessary materials throughout the body and control and impact metabolic and physiologic regulation along with the body’s pH and are necessary in returning the athlete’s body back to homeostasis. By replacing the proteins that are broken down during the competition, this nutritional recovery allows for an increased rate of muscle growth and for optimal nutrition, protein intake should balance, not exceed, any increased protein breakdown during competition in order for muscle growth and tissue repair to occur after the completion of the event.
References
McArdle, W. D. (2019) Sports and Exercise Nutrition - With Access. (5th ed.) Lippincott Williams & Wilkins. ISBN: 9781496377357
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