Sports Nutrition Guidelines

It is a fact that carbohydrates and fats, not proteins, are the main sources of energy used by the muscles. If you consume more carbohydrates than you use, you will add extra pounds to your body weight. The body can convert dietary fat to body fat more easily than it can convert excess carbohydrates to body fat, so limit your fat intake.

If there are insufficient carbohydrates available, the body will need to use protein, which is needed for tissue and structural repair, for energy. Then the body must use its protein for energy and losses of lean tissue and muscle may occur.

The following nutritional guidelines will enhance your performance while exercising and should be followed for optimum health:

• Avoid the following foods before a workout: bananas, celery, grapes, peaches, and shrimp. Severe reactions to them have occurred after exercising.
• Solid foods should be consumed four hours before competition or vigorous exercise, and any liquids should be consumed two hours prior to exercising.
• Limit consumption of roughage before exercising. It requires energy to digest it, and will make you feel full and sluggish.
• If you have any know food allergies, exercise may increase the absorption of the allergenic food by the body, resulting in a more severe reacting to it.
• Drink fluids before exercising or running regardless of whether or not you feel thirsty. A combination of half unsweetened juice and half water is beneficial. You will lose moisture even in wintertime when you inhale and exhale vigorously during exercise. You can lose 25 percent more fluids in the winter due to the cold. Wear a face mask if jogging in the winter, it will help decrease dehydration.

Source: Prescription for Nutritional Healing, James F. Balch, M.D. and Phyllis A. Balch, C.N.C., Avery Publishing Group Inc., Garden City Park, New York, 1990.