Athletes are a group that uses more energy in daily life than the general population, so they have special nutritional needs, especially increased energy requirements. The amount of carbohydrates may need to increase to 5-8 grams per body weight per day, and protein intake should increase to 1.4-2 grams per body weight per day to provide the body with energy reserves and support muscle building. Proper nutrition plays an important role in enhancing athletic performance in all three phases as follows:
Phase 1 … Before Exercise
Before exercise, it is important to eat enough food to store energy reserves for use during exercise. The key nutrient is carbohydrates, which provide quick energy and are stored as glycogen reserves. Carbohydrates are found in foods such as rice, flour, fruits, and sugar. Eating before exercise can be divided into two time periods as follows:
3 hours before exercise
Choose high-carbohydrate foods to build energy reserves, with moderate protein and low fat, because fat requires energy to digest. Consuming too much fat leaves less energy for activities, reducing exercise performance.
- Recommended foods should focus on carbohydrate-rich foods such as rice, bread, noodles, or fruits like bananas and apples, along with moderate amounts of other food groups such as low-fat meats cooked with little fat, like boiled chicken breast, steamed fish, or tuna.
- Foods to avoid include those at risk of contamination or strongly flavored foods that may cause diarrhea, such as spicy papaya salad, and all kinds of vegetables because of their high fiber content, which is hard to digest.
30 minutes before exercise
Close to exercise time, consume quickly absorbed carbohydrates such as liquid foods to provide sufficient energy for exercise.
- Recommended foods include high-energy drinks, fruit juice, sweetened drinks, or bread with jam.
- Foods to avoid include all types of milk because the protein content slows carbohydrate absorption.
Additionally, drinking enough water before exercise is important because the body loses water through sweat during exercise. Excessive water loss can affect athletic performance. Therefore, 2 hours before exercise, drink 500-600 milliliters of water.
Phase 2 … During Exercise
Even during exercise, proper nutritional supplementation is important. When exercising continuously for more than 1 hour, glycogen or energy reserves in the body decrease, so it is necessary to supplement energy with quickly absorbed carbohydrate foods. Adequate water and sodium mineral intake should also be maintained to compensate for losses during exercise. The appropriate amount of water to drink is about ¼ of a bottle (500-600 milliliters) every 10-15 minutes.
- Recommended foods include electrolyte drinks or energy gels containing quickly absorbed sugars such as glucose, with carbohydrate content of 6-8% in 180-360 milliliters every 10-15 minutes, which compensates for energy, water, and mineral losses.
- Foods to avoid include solid foods and milk.
Phase 3 … After Exercise
After exercise is the recovery phase. Choose high-quality protein that provides all essential amino acids, especially leucine, to help build muscles more effectively. These are found in various meats, eggs, and milk. Carbohydrates are also important during recovery to replenish glycogen used during exercise and to store energy reserves. Additionally, weigh yourself after exercise to compensate for water lost through sweat. For every 1 kilogram of weight lost, replace with 1.5 liters of water to prevent dehydration. Post-exercise nutrition can be divided into two time periods as follows:
Within the first 30 minutes after exercise
This is the time when the body responds best to nutrients. Consume carbohydrates and protein to replenish what was used during exercise and aid recovery.
- Recommended foods include skim milk, tuna/chicken breast sandwiches, pork floss bread, steamed pork buns, or energy drinks.
- Foods to avoid include high-fat and fried foods to allow better absorption of carbohydrates and protein.
2 hours after exercise
Even after resting for 2 hours, the body is still in recovery and requires replenishing nutrients. Focus on foods rich in carbohydrates and protein, which can be eaten as a main meal, including rice, flour, meat, and fruits. The food is similar to what is eaten 3 hours before exercise but with increased protein.
- Recommended foods include tuna/chicken breast sandwiches, rice with side dishes such as steamed fish, stir-fried pork with soy sauce, or noodles.
However, athletes should try eating according to the above guidelines before actual competition to check if the amount of food consumed is sufficient for exercise. Choosing appropriate foods in terms of key nutrients such as carbohydrates, protein, water, and timing of consumption will help improve athletic performance.
For more information, please contact
Nutrition Therapy Unit, Phyathai 2 Hospital
Phone 02-617-2444 ext. 3130 (8:00 AM – 6:00 PM)
