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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