Sports Nutrition
Education
by Matt Garrett
Sports nutrition Education doesn’t end with carbohydrates, but
it is tough to argue that it doesn’t begin with carbs.
Carbohydrates, particularly starches, are the fuel that supplies the
energy needed to engage in sports at peak ability.
Although not all sports nutrition education experts agree, of
course, many do believe that up to sixty percent of an athlete’s
daily caloric intake should be made up of carbohydrates; and that
rate should rise as high as seventy to eighty percent during periods
of intense training.
But back to the starch. A good rule of sports nutrition education
that takes the carb route, is that of that sixty to eighty percent
should be ingested in the form of starchy foods. Starches include,
of course, such things as rice and grains, pasta and cereal, fruits
and veggies.
Sports nutrition education based on a high carbohydrate content
diet should not be confused with the long-established practice of
carb-loading, in which athletes would eat practically nothing but
carbs and sugars right before competing. Studies have shown that
only those athletes who are going to be involved in endurance
activities such as long distance running or cycling actually benefit
from this practice.
Another no-no when it comes to sports nutrition education is
understanding which are the best foods to pack in right before
exercise or a competition. The reason you sometimes get stomach
cramps when you’ve exercised on a full stomach has to do with
blood flow. Everything in the body is powered by oxygen delivered by
the bloodstream; your digestive system kicks into overdrive after
you’ve eaten heartily and the blood naturally makes its way there
to help out.
But when you start exercising, the muscles send out their own
help signal to the blood and as a result you don’t get the
necessary supply of blood that you need to properly digest food,
resulting in the painful cramping. A better bet is to eat enough so
that you stave off any hunger you might feel during exercise or
competition.
Although many sports nutrition experts will tout the usefulness
of such things as protein, vitamins and amino acids, there really is
only one other item on the menu that must be seriously considered in
connection with carbohydrates. And, in fact, it’s actually part of
that word: hydrates. Or, to be specific, hydration.
Sports nutrition revolves around keeping the body in peak shape
and few things can do that better than plain old water. True, there
are literally dozens of juices, energy drinks and protein shakes on
the market designed to help for sports, but nothing has yet been
invented that provides the body as much help as good old H2O. But
don’t wait until you’re already thirsty; by then you may already
be on the road to dehydration.
Most sports nutrition education experts recommend keeping
regularly hydrated while exercising and in competition. This is
especially important for endurance athletes who run the risk of
overingesting fluids and experiencing muscle cramps.
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