Why you should eat before a workout

PRE

Jeff SicklerExercise Physiology

11/15/12

CompetitionMealsWhy you should eat before a workout

Nutritional Sources For Athletes

• Energy Nutrients • Vitamins and Minerals• Fluids and Electrolytes

• Ergogenic Aids

PRE CompetitionMeals

Energy Nutrients

System Characteristics Duration

Phosphocreatine Anaerobic production of ATP

Maximum-intensity activities

Lactic Acid System Production of ATP=breakdown of glycogen

Exceed capacity to bring in sufficient oxygen

Aerobic glycolysis Aerobic production of large amounts of ATP

Requires large amounts of ATP but within oxygen sufficiency

Aerobic metabolism ATP=breakdown carb (fats)

Lower intensity activities of long duration

PRE CompetitionMeals

Vitamins and MineralsVitamins Food Source Food Source Minerals

B1 (Thiamin) grains Orange JuiceSoy Milk

Calcium

Folic Acid (Folate) Oranges, Greens Fruits; Nuts Magnesium

Pantothenate Acid Processed/Refined BananasCitrus Fruits

Potassium

Vitamin C (ascorbate)

Fresh Fruits/Veggies

Dried Fruit,Greens

Iron

Vitamin E (tocopherol)

Antioxidants (corn, soy, safflower)

Poultry Zinc

B6 (Pyridoxine) eggs; protein meat Eggs; Nuts Copper

PRE Competition

Meals

Fluids and Electrolytes• Major influence on gastric emptying time• Large amounts-empty time increases

» To Achieve Hydrated State• 14-22 ounces/frequent sips• Maintains fluid volume/stomach• Faster Gastric empty time

PRE CompetitionMeals

Ergogenic AidsSubstance that increase the capacity for bodily or mental laborP

RE CompetitionMeals

Ergogenic Choices

PRE CompetitionMeals

Substance Potential Action Side Effects Legality

Alcohol Lowers Anxiety Negative Banned shooting events

Amphetamines Lower fatigue dangerous Illegal

Anabolic Steroids Lean mass Clear Benefit Illegal

Antioxidants Muscle Recovery Mild Legal

Aspartates Increase fatty acids Mild Legal

Aspirin Decreased pain Potential GI Bleeding

Legal

Bee Pollen StrengthEndurance

Allergic reaction Legal

PRE CompetitionMeals

• Digestion and Absorption• Timing of Fluid and Energy Intake

• Efficient Delivery Oxygen• Inhibitors of fuel and Nutrient Utilization

Nutritional Aspects of Optical Performance

PRE CompetitionMeals

“Carbohydrates such as fruits, vegetables, breads, cereal, and pastaare quickly digested and emptied from the stomach in 2 to 3 hours.Pre-event meals should not have a lot of protein, fats, or caffeine.Proteins and fats require a lot of water to digest and can contributeto dehydration.Pre-event meals can be adjusted to meet the needs of individualathletes. It might be a good idea to try out a meal before consumingit for competition to know how your body is going to react. Alsokeep in mind that a healthy and proper meal before an event willnot make up for poor eating habits on other days. An athlete shouldconsume healthy foods throughout the season to stay fit and readyfor competition.”

Case Study

Source

• Books (APA)• PhD, RD, Enette, D. Larson-Meyer (2007). Vegetarian Sports Nutrition. Champaign, IL. • PhD, RD, FACSM, Bernardot, Dan (2006). Advanced Sports Nutrition. Champaign, IL.

• Case Study•Greaves T. Pre-Event Meals. Hughston Health Alert [serial online]. Fall2010 2010;22(4):5. Available from: SPORTDiscus with Full Text, Ipswich, MA. Accessed November 15, 2012.

•Youtube.com http://www.youtube.com/watch?v=ucPie_wIQ6Q