Posted by: Dr. Tyrone A. Holmes | June 29, 2009

10 Big Nutrition Mistakes #1: Failure to Eat Before a Workout or Competition

  Do you ever feel like your dragging during your workout?  Have you ever felt tired or unexpectedly weak during a competition?  You may have thought that you were going to perform at a really high level, but for some reason you just didn’t ‘have it’.  Chances are this occurred because of poor dietary practices.  One of the most common mistakes athletes and serious exercisers make is failing to eat a proper meal prior to a workout or competition.  Eating a light meal before strenuous activity will provide you with the energy you need to complete a high intensity training session or to perform at your highest level during a competitive event.  Keep these three points in mind as you consider your “pre-game meal”:

  1. Experiment with a variety of foods to see what is most agreeable with your body.  Don’t rely on what other people tell you.  A food that works great for one person may cause gastrointestinal (GI) distress in another.   DO NOT try out something new right before an important event.  Use trial and error to figure out what works best for you while you are training.
  2. Eat your meal 2 or 3 hours before your workout or competition.  This should give your body plenty of time to digest your food and eliminate any problems with bloating.  
  3. Eat light – 200 to 400 calories consisting primarily of carbohydrate with some protein and fat should work fine (make sure the fat is unsaturated).  This will help top off your glycogen stores and ensure you have the energy needed to perform at a high level.  

NEXT POST – July 6, 2009

10 Big Nutrition Mistakes #2:  Waiting Too Long After a Workout or Competition to Eat

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