There are plenty of resources touting the importance of pre-event meals. Pre-event meals are often comprised of high-carbohydrate choices like bread, pasta, yogurt, fruits and vegetables. These foods supply plenty of healthy carbohydrates to boost energy levels, support liver function and hydrate the body. Between competitive events, however, athletes may not have enough time to consume an entire meal, so choosing proper foods and snacks is important for quick digestion and sustained athletic performance.
The Pre-Event Meal
If there is at least two hours between athletic competition, the athlete should treat the between event snack as a pre-competition meal. Choose foods that are low in fiber and high in healthy carbohydrates. Fiber tends to slow down the digestive process leaving food in the stomach longer and increasing the risk of nausea, bloating, gas and vomiting. If there are fewer than two hours between competitive events, the athlete needs to skip the meal and focus on a small snack supplying around 300 calories.
The Between-Event Snack
Between sporting events, athletes want to supply the body with a carbohydrate boost without weighing down the digestive system. Foods consumed should digest quickly. It is important to choose bland foods that won't cause indigestion, gas or bloating. Ideal between-event snacks include fruit, yogurt, crackers or sports drinks.
The between-event snack should focus on hydration as well as nutrition. Fluid is lost during athletic competition before glycogen stores are depleted. Dehydration can cause muscle cramping, fatigue and poor motor skills, which is exactly what the athlete wants to avoid. It is also important to consume carbohydrate-rich foods with fluids to speed up the absorption process.
What Should the Athlete Avoid Between Competitive Events?
Avoid foods that are spicy and contain high amounts of fiber. Spicy foods are hard to digest and high-fiber foods slow digestion. Skip fatty foods and processed foods, like those found in fast food and sit down restaurants. Other foods that are difficult to digest include onions, milk, broccoli, cabbage and cucumbers.
Before choosing to skip that snack between competitive events, remember that your body is just like a car. You know where you need to go and you know how to get there, but if you forget to add fuel to the tank, you're not going anywhere. The body needs fuel, but not just any fuel. The right between-event fuel is easy to digest and packed with healthy carbohydrates and hydration to keep the body moving in the right direction.
Summer Banks is a medical assistant and former collegiate athlete in shot put and discus throw. She currently practices alternative healing with a focus on food for healing with her husband and four children.
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