EATING TO EXERCISE AND COMPETE

Active individuals often wonder what, and even if, they should eat before a workout -- especially when hunger seems to strike just around workout time -- or when the race or tennis match begins too early to consider eating beforehand. Experienced athletes may remember eating the wrong food at the wrong time and wondering why they felt awful or performed poorly. Can the timing and choice of foods consumed close to and during a workout really make a difference in how you perform? Following a good diet with adequate amounts of energy, carbohydrates, protein, vitamins, and minerals is critical for optimal performance. No one performs their best by starting a workout hungry or with low glycogen (carbohydrate) stores or after eating the wrong types of food too close to exercising. Also, failing to replace depleted carbohydrates, protein, and fluids after a workout can decrease performance in the days that follow. Because the recommendations for food and fluid intake before, during, and after exercise vary somewhat with different sports activities, this article will cover guidelines for all types and levels of vegetarian athletes.