Foods That Give You Energy for Sports
To compete at your best in athletic competitions, you need optimal nutrition. Eating for peak athletic performance follows most of the same guidelines for healthy eating overall, with a few adjustments. Competing in sports burns calories at a faster rate than most everyday activities, so it is important to increase your overall caloric intake to keep up with your body's demands. According to the University of Illinois Extension, teenage athletes may need to take in an additional 2,000 or more calories per day beyond what they normally consume.
Carbohydrates
Starchy carbohydrates are important for the production of glycogen, a molecule that is used as a source of energy for the muscles. During exercise, glycogen reserves are used up. Once glycogen is depleted, fatigue sets in. To keep glycogen reserves high, choose high-carbohydrate foods like whole-grain pasta, rice and bread. The fiber in whole grains slows carbohydrate absorption, making it a better source of energy than refined grains. Other foods high in starch include beans, potatoes, corn and carrots. Bananas are loaded with starch and potassium and are popular energy-boosting snacks when glycogen starts to drop during competition.
Protein
The body uses protein as a secondary fuel source and a building block in muscle growth. Athletes require more protein than the average person. According to nutrition researcher Dr. Peter W. Lemon, daily protein requirements for endurance athletes is about 0.54 to 0.64g per pound of body weight. Athletes who strength-train require .064 to 0.82g of protein per pound. Foods high in protein include meat, fish, eggs and dairy. Vegetarian sources are nuts, beans, soy and grains.
Hydration
Dehydration is one of the most common reasons for a drop in energy during athletic competition. Many athletes wait until they feel thirsty before rehydrating. This is a mistake, since you can become dehydrated well before feelings of thirst set in. According to podiatrists Mark A. Caselli and John Brummer, athletes may lose more than 1.5 liters of water before feeling thirsty. To stay hydrated, drink 16 to 20 oz. of fluid about two hours prior to the event, with another 8 oz. taken 10 to 20 minutes before the event. To maintain hydration, consume fluids every 15 to 20 minutes during periods of intense exercise. Water or sports drinks with added electrolytes are preferred for athletic activity.
Pregame Meal
The pregame meal should be eaten three to four hours before the start of the contest to allow time for digestion. A serving of pasta with tomato sauce or a small portion of lean meat with rice or potatoes will keep energy levels high by adding to the body's glycogen stores. If the competition is in the morning, eat oatmeal, bagels or a low-sugar cereal with skim milk. Avoid foods high in fat in the pregame meal because fats are slow to digest.
Misconceptions
Some athletes believe that consuming high-sugar foods prior to a sporting event will increase their energy levels during competition. In truth, these foods can cause blood sugar to swing rapidly, reducing energy and hampering athletic performance. Avoid soft drinks, cookies, candy and other foods high in refined sugar in the hours leading up to an event.
Tags: athletic performance, during competition, energy levels, Energy Sports, foods high, Foods That, Foods That Give