How Much Carbohydrate Do I Need Before Exercise?

Aug 27, 2019 | Community

August 27th, 2019
By: Diana Davis Without Limits Registered Dietician

How Much Carbohydrate Do I Need Before Exercise?

Most athletes should consume 30 g of carbohydrate at least 5 to 10 minutes before exercise to improve performance.

If you are going to exercise for more than 1 hour at moderate intensity, eat about a half of a gram of carbohydrate per pound of body weight 1 hour before exercise. For a 150 lb. athlete, try to eat 75 grams of carbohydrates 1-2 hours before exercise. Choose foods low in fiber that are easy to digest.

Pre-Exercise Foods

Before exercise, choose easy-to-digest foods that are low in fiber. Liquids are digested more rapidly than solid foods, so if you have less than 30 minutes to eat before exercise, consider drinking carbohydrate- containing liquids.

  • Granola bar or cereal bar
  • Low-fat fruited yogurt
  • Oatmeal, cream of wheat, cream of rice or grits
  • Mini bagel, or ½ of a regular or gluten-free bagel
  • 1-2 toaster waffles, gluten free if needed
  • Banana or orange sections
  • 1-2 slices Toast
  • 1 ½ oz Pretzels
  • 8 ounces of Tart Cherry Juice

 

Nutrition-Related Fatigue in Sport

Aug 27, 2019 | Community

August 27th, 2019

By: Diana Davis Without Limits Registered Dietician

Nutrition-Related Fatigue in Sport

Exercise-related fatigue is the inability to continue exercise at the desired pace or intensity. There are several nutritional factors that contribute to fatigue.

  • Depleted muscle glycogen stores
  • Hypoglycemia (low blood glucose levels due to blood glucose uptake by skeletal muscles)
  • Dehydration (McArdle 2008)

In addition to these factors, iron deficiency anemia is associated with fatigue during aerobic exercise performance. If you have a history of anemia or suspect that you may be anemic, ask your healthcare provider to check your iron levels.

Prolonged intense endurance exercise heavily relies on muscle glycogen and blood glucose as fuel for energy (ATP) production. Depletion of these reserves results in sensations of fatigue and reduced exercise intensity. The terms “hitting the wall” and “bonking” are typically used by endurance athletes to describe the sensations they experience when muscle glycogen or blood glucose drop to levels that impair exercise performance.

Although fatigue cannot be entirely prevented, it can be delayed by implementing the following strategies:

  • Maintaining adequate carbohydrate availability (pre-exercise, during exercise, recovery)
  • Maintaining adequate fluid intake
  • Adhering to appropriate aerobic exercise training
  • Wearing appropriate clothing for the environmental condition

*Photo Credit Fitbit

Planning and Packing Food for the School Day:

Aug 27, 2019 | Nutrition

August 27th, 2019

By: Diana Davis Without Limits Registered Dietician

Planning and Packing Food for the School Day:

Preparing for Cross Country practices and meets should include a daily plan for nutrition and hydration.

At a minimum, the student athlete needs to eat 3 meals and 2 snacks per day to fuel the body for peak performance.  Having a plan for healthy meals and snacks at home and packing what you need for the school day will greatly enhance your ability to run faster and recover better for the next practice or race. Suggestions for lunch and pre-practice or pre-race snacks include:

  • a turkey or ham or peanut butter and jelly sandwich or a boiled egg or hummus and veggie wrap if vegetarian, apple and/or grapes, 1-2 oz. pretzels or trail mix, 32 oz of water for lunch and
  • 1 banana, 1 granola bar and a 20 oz sports drink for snack to be consumed (if possible) 1 hour before you begin running at practice or a race.