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Optimal Sports Nutrition -
Improving Exercise Performance

by Ash Batheja

You know that gloomy feeling you get on your way to a competition or a particularly difficult training day?

That queasy, troubled sensation that sends your stomach into a whirlwind fit and wraps it firmly around your spleen?


Fail to prepare? Then prepare to fail, my friend.

While you’re at it, you can throw out the entire idea of having a stellar training session without proper pre-exercise nutrition.

And that is non-negotiable!

Without it, runners “bonk” or “hit the wall.”
Athletes move in slow-mo.
Squatters can still squat, they just don’t come back up.

You see, muscles don’t perform all that well when they have nothing to munch on except, well, themselves.

That’s why you can’t just eat - you gotta eat right. I know, I know -you hear that all the time. But before you yell at me, hear me out on this one. I’m going to tell you exactly what that means - to eat right, that is.


Let’s start with the “one to two” rule.,

This refers to the amount of time before your workout or competition, and

the amount of carbohydrates that you need to EAT, in grams per kilogram of body weight.

For example, if your workout is TWO HOURS AWAY,
you should ingest TWO GRAMS of carbohydrates
for each kilogram of body weight.

If you weigh 80 kilos (176 lbs.), that’s 160 grams of carbs, my friend. (To determine your weight in kilos, just divide your body weight by 2.2).

So, if it’s ONE HOUR AWAY from training or competition,
that’s ONE GRAM of carbs per kilogram body weight.

Simple, huh?

Of course, this rule should also alert you to the fact that eating one to two hours prior to exercise is an absolute must!

The types of food are also important.

Stay away from HIGH FAT FOODS AND MEAT - they’ll BOG YOU DOWN.

Choose carbohydrates from the “low glycemic” category.

This means they are RELEASED SLOWLY AND STEADILY into the blood, which is great for providing energy for sustained workouts and competitions. ,THAT MEANS YOU WILL HAVE MORE ENERGY FOR THE ENTIRE GAME.

Some examples of low-glycemic carbs are:

GRAPES ORANGES APPLES
SPAGHETTI RICE
WHOLE WHEAT BREAD OATMEAL BRAN CEREALS and BEANS.

If it’s  ONE HOUR or less before competition,
stick with LIGHTER FOODS such as:

SPORTS DRINKS, FRUIT JUICES
BREADS AND FRUITS

And of course, avoid junk food.

Even eating during training or competition is not a bad idea.

Then again, ,the best way to maintain energy levels during training is to use SPORT DRINKS,
so maybe “eating” isn’t the right word.

Anyway, the next time you find yourself in an all-day sporting event or any activity lasting longer than one hour, try consuming 30-60 grams of carbohydrates per hour. It may just enhance performance (not to mention keep you energized).

Fruits, crackers and sports drinks will do the trick.

Oh, and just remember one more thing.

If you have poor dietary habits most of the time, good pre-exercise nutrition won’t make up for it.

Most of the energy for sporting activities comes from what you eat days before any event,
so sound nutrition should be a constant goal!

Okay, let’s all set our watches. Ready? Good. Starting exactly… now!

You have no more excuses for poor workouts and fatigue and no more reasons not to have the best workouts of your life.

Now that you’ve read the brief and potent gospel of pre-exercise nutrition, you may go forth knowing all your athletic fantasies will come true.

Or, at least you’ll have the energy to try. And, who knows, it might just cure that queasy feeling.

Good luck!