E. Trowers
2006
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Abstract
Just as it is important to properly prepare for a particular sport or activity, what you eat or drink before, during, and after can have an important influence on the outcome. Active people require more energy to maintain lean tissue mass, for immune and reproductive function, and for optimum athletic performance. In this chapter we focus on teens and adults. Major issues related to nutrition in sports include weight control, body composition, carbohydrate loading, hydration, eating disorders, and supplementation. Being well-hydrated before exercise, and consuming adequate liquid during and after performance to balance fluid loss, contributes to better performance and decreased exercise-related injuries. Appropriate selection of foods and fluids, the timing of intake, and supplement choices are important for optimal health and exercise performance. Skipping meals is discouraged. Snacks before and after the activity provide adequate energy to perform and decrease postexercise fatigue. Good choices are high carbohydrate foods such as crackers, fruit, or a bagel with a sports drink. If the individual is overweight the risk of dehydration and heat-related illness is greater. Increased fluids and moderation in snacks are encouraged. The purpose of the pre-activity meal is to provide the individual with adequate food energy (glucose and glycogen) and fluid to support intense exercise. Foods that are high in fat and protein are discouraged before exercise. These foods are digested slowly and remain in the digestive tract for longer periods of time. The optimal meal before competition is high in complex carbohydrates. The following contents are recommended for pre-activity meals: