Thursday, September 12, 2013

Pre-Exercise Nutrition: Essential Energy and Hydration Before Physical Activity

The end of the summer means the beginning of a new school year and a new opportunity for thousands of athletes to showcase their talents around the country. Football teams start to get ready for the upcoming season, basketball is around the corner, and all other athletic programs start their preseason workouts and conditioning.
 
While many of these athletes spend the summer exercising and getting in shape, some are not able to do any type of physical activity due to work, injury, or summer classes. This can make it hard for these athletes to keep up with conditioning, lifting and practice, especially when the temperature reaches into the high 90’s and many times 100+ degrees. For this reason, athletes must understand that consuming enough food and staying hydrated are as important as practice and conditioning for their athletic-development.
 
Pre-workout meals are the first step towards a proper nutrition. According to the American Dietetic Association, “the goal is to consume a carbohydrate-rich snack or meal before exercise to top off muscle stores” and provide the athletes with the energy they need to begin their workout. Williams & Nicholas, from the Gatorade Sports Science Institute, recommend that athletes consume pre-exercise meals 3-4 hours before the physical activity to allow digestion and avoid gastrointestinal disturbances.
 
Hydration is a key component of proper sports nutrition. Hydration must be considered before starting physical activity instead of waiting until the body is thirsty and already dehydrated. Ben Hogan Sports Medicine recommends drinking 1 fluid oz. of water or sports drink, per 10 lb of body weight 2-4 hours pre-exercise.
 
In summary, pre-exercise nutrition is essential for athletes to develop their maximal potential. The insufficiency of food and hydration before engaging in a physical activity can adversely reduce the capacity of an athlete to perform at a high level and also increase the chance for injury to occur.

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