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C.S.I. Reference Articles
Nutritional Needs For The Athlete
3:22 PM PST - 11/28/2007
by: Terry Weyman, D.C., C.C.S.P. There is a common belief that there are sports specific diets, the truth is that there are only people specific diets. Most athletes feel they have their own secret weapon or multilevel concoction but in reality the basics can not be forgotten. They can be broken down in the pre-event meal, competing meal, and post-event meal. The pre-event meal should consist primarily of carbohydrates eaten 3-4 hours prior to start time. To keep your performance at maximum you should hydrate yourself enough that your urine is clear. During the first hour of prolonged competition or exercise use water only for full tissue hydration and cell absorption. After competing for longer than one hour begin to use an electrolyte solution to replenish loss during the sweating process. This replenishment will delay the deterioration in motor skills and prevent dehydration. This should be done every fifteen minutes whether your thirsty or not. Once you are thirsty you have reached 10 percent dehydration. Recovery is another issue. Recovery time is increased and tissue damage is decreased when 50 grams of carbohydrates or a recovery drink is consumed within thirty minutes of completion and at one-hour intervals thereafter. By following these simple standards your day in the sun will be much more enjoyable. |
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