Sports Nutrition

​By Sheila Flavin, M.S., R.D.N.
 With a myriad of complicated, sometimes conflicting, and often expensive advice available about sports nutrition, it’s no wonder that people are often confused about what to eat and drink before, during, and after exercise.  Carbs or protein?  Before or after workout?  Water or sports drinks?  Protein powder? Nutrition bars?  Help!
 
As a dietician, I am often asked for help in sorting through all of this information and helping people decide on the best nutrition/ hydration plan.  Some of the most commonly asked questions are as follows:
 
What should I drink when I exercise?
Ordinary water, of course, is the classic choice. But with store shelves everywhere full of sports drinks, energy drinks, and various flavored and fortified waters, what's an exerciser to do?  Experts say it all depends on your taste -- as well as the length and intensity of your workouts.
 
Here's a look at how the various drinks measure up:

• Sports Drinks are your choice if you are exercising for more than 1 ½ hours or restrict your calories.  This type is beverage is absorbed faster than water and is your choice if you need to drink while exercising.  This beverage gives you energy during exercise without digestion concerns. The longer you exercise, the more you sweat, the greater the need for a sports drink.
• Vitamin water is the same as a sport drink. 
• Energy drinks can vary in terms of calories and caffeine content and can be supplemented with a variety of herbs and or vitamins with little of no value to the exerciser.

 
How much water should I drink?
To start out well hydrated, drink about 2 cups of fluid at least 2 hours before you exercise.
Drink about ½ cup of water every 30 minutes during exercise.
 
How do I know if I am dehydrated?
The best way to determine your hydration level is the color of your urine.  The following website provides a great guide. http://www.nehc.med.navy.mil/downloads/healthyliv/nutrition/urinekleurenkaart.pdf
 
Should I eat extra salty food after exercise?
Sweat contains sodium (salt), and the reason for cramps after exercise is to dehydration and/or low sodium level.  However, sports drinks do not have enough sodium in them to replace lost sodium during exercise.  Salt content in sweat is variable and everyone is different. You can tell if you are a heavy salt sweater if there is a white residue left when your workout clothes dry out after a workout session.  If you sweat stings your eyes or leaves a gritty feeling on your arms or legs, then you are a heavy salt sweater.  No need to buy expensive sport supplements; just eat or drink salty food: V-8 juice, chicken broth, pretzels or saltine crackers.
 
What should I eat?
The simple answer is carbohydrates.  Carbs are an athlete’s best friend.

• Before exercise - If you are hungry before you exercise or want to avoid exhaustion during your exercise, choose low fat, low fiber carbohydrates. You want carbs that are quickly and easily digested and will not cause stomach distress while moving.  Examples are bananas, crackers, pretzels, or classic granola bars. Remember, this should be a small snack to avoid stomach cramps.

 

• During exercise - If you are participating in an endurance event, extra-long bike rides, marathon runs or long hikes, you need carbs that are very quickly digested.  These could be sports drinks, diluted juice, dried fruit, fruit chews, or low fat/ low fiber granola bars.

 

• After exercise - The perfect combination of nutrients after exercise is a high carbohydrate food with some protein.  Real food is always the first choice and chocolate milk is the perfect recovery drink.  A peanut butter sandwich, cheese and crackers , a bowl of breakfast cereal, yogurt and fruit are all great examples of recovery nutrition.

Hopefully this simplifies things and reduces the enormous pressure that people feel to buy fancy, expensive, hyped-up sports specialty products.  Your best bet still is, and always will be, regular food and water.  Thanks for reading, and happy exercising!