UC San Diego Athletic Performance Nutrition Guide
Pre/Post Competition and Practice Recommendations
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Fueling your body
for competition and recovery
It is important to make sure you
eat properly before training and competition.
Without the right types and right amount of food and drink, you are more
likely to become physically and mentally fatigued sooner and quicker. It is important to find an eating schedule
and find the foods you can eat on practice days to avoid an upset stomach
and/or weakness during competition.
Summary
of Carbohydrate Recommendations
Consume 1-4g of carbohydrate/kg,
1-4 hours before exercise
Consume 30-60g of carbohydrate
every hour during exercise
Example: 3g carbohydrate x 70kg body weight = 210g x 4
= 840 Calories from Carbs
Guidelines for
Pre-exercise Nourishment:
Adapted from Nancy
Clark’s Sports Nutrition Guidebook:
**What you eat
before you exercise can make or break your workout. Each person has their own preferences, so
find what works for you!
Recovery
Carbohydrates
It takes
20hours to fully replenish depleted muscle glycogen. It is best to consume carbohydrate-rich foods
and beverages within 15minutes after your workout or competition. Studies have proven that this replenishes
glycogen stores faster than delaying eating over two hours.
How much? Your target intake is 0.5 grams of carbohydrate per pound
of body weight every two hours for six to eight hours.
Ex: 150lb x 0.5g carbs/lb
= 75g x 4 = 300 calories of carbohydrates.
So,
within two hours you want to eat 300cals, then again in two more hours and then
again in two more hours.
Popular 300 calories carbs:
--8 oz
orange juice and a medium bagel
--16
ounces of cranberry juice
--One bowl
of corn flakes with milk and a banana.
--Some
sports bars
More ideas for Carbohydrate
Recovery:
--120g: 2 cups applesauce, 4 fig
--150g:
2 cans Sports drink, 1 orange or 2 Cups apple-cranberry juice, 1
bagel
--180g:
1 C ready-to-eat cereal, 1 C skim milk, 1 banana, 2 C cran-grape juice
Recovery
Protein
Don’t avoid protein in your
recovery diet. Protein eaten along with
carbohydrates can help to enhance with glycogen replacement in the initial
hours after training or competition. The
ratio to strive for is 1 gram of protein for every 3 grams of carbohydrates.
Some good combinations:
--Protein-rich milk with cereal
--1 or 2
oz of lean meat or poultry on a bagel
--Meat
sauce on spaghetti
Recovery Fluids
After a
hard workout or competition, it should be your top priority to replace your
lost fluids and then replenish your glycogen stores. Remember, for every 1 lb lost, drink 2 Cups
of Fluid.
Good choices:
*Juices
*Watery Foods, such as watermelon,
grapes, and soups
*High-carbohydrate sports drinks
*Water
Recovery
Electrolytes
When you are exercising, you
sweat. When you sweat, you lose important
electrolytes, such as potassium and sodium.
These help your body function normally.
Most likely you will replenish these electrolytes with your recovery
foods. A pound of sweat contains about
80-100 milligrams potassium. In the
course of 2-3 hours of very hard exercise you might lose 300-800 milligrams of
potassium and 1800-5600 milligrams of sodium.
Here are some
examples of common foods:
Food |
Mg potassium/serving |
Mg potassium/ 100 calories |
Potato |
840/1 large |
380/.5 large |
Yogurt |
530/8 oz low fat |
370/ 2/3 C |
Orange juice |
475/8oz |
420/7oz |
Banana |
450/medium |
450/1 medium |
Raisins |
300/ .25 C |
230/3 Tbsp |
AllSport |
55/8 oz |
70/10oz |
Powerade |
30/8oz |
45/11.5oz |
Gatorade |
30/ 8oz |
60/ 16oz |
Cranapple |
40/8oz |
30/6oz |
Examples of Sodium
in Popular Foods:
Recovery Food |
Sodium (mg) |
Pizza, ˝ of 12” cheese |
1300 |
Mac and Cheese, 1 Cup |
1060 |
Spaghettios, 1 C |
990 |
Chicken Noodle Soup, 1 C |
830 |
Bagel, 1 small |
320 |
Pretzels, 1 large |
220 |
Bread, 1 slice |
180 |
Frozen yogurt, 1 C |
100 |
Orange Juice, 8 ounces |
5 |
Information supplied by:
UC
San Diego Intercollegiate Athletics
Megan Mangano, UNH B.S. in Nutritional Sciences
Clark,
Rosenbloom, Christine
A., PhD, RD, Editor.