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ach works best for the majority of athletes. The closer the event time, the fewer calories one should consume. Carbohydrates are always a better choice than fats or proteins because they empty from the stomach faster. Experiment during training, not during competitive matches.
Eating & Drinking During
Competition
Considerable research Is being conducted in the area of eating and drinking during competition. During event lasting less than one hour, it is unlikely any nutrients other than water will be needed. For longer events, carbohydrate from easy-to-eat food or beverages with 5 to 10 percent carbohydrate content are often necessary. (Some sports drink and all fruit juices should be diluted.)
Carbohydrates Reloading
One the glycogen in th^ muscles has been depleted after 1 1/2 to 2 hours of prolonged exercise, a highcarbohvdrate diet immediately following exercise is the most effective way to replenish this reserve. Grain products are an excellent choice.
• Bit a bagel.
• Taste a tortilla.
• Polish off some pasta.
• Crunch some crackers.
• Break bread with a fellow competitor.
High carbohydrate sports drinks, fruit juices and milk provide carbohydrates in addition to rehydrating the body tissues. It appears the sooner carbohydrates are consumed, the more completely the glycogen is replaced.
Water Consumption
While carbohydrate beverages play a definite role in prolonged exercise, cold water is still the best choice for the typical, short-duration event. Cold water clears the stomach quickly and is usually readily available. However, because Americans are so
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