What should athletes eat before during and after exercise

The goal here is to make sure that the meal has time to digest but that your child is not hungry during the game. Encourage your child to eat another carb snack such as whole fruit. Bananas, berries, or apples are an excellent choice. Also, eating processed sugar can cause changes in blood sugar and insulin, which can result in fatigue and poor performance.

Your child should drink water every minutes during the activity when it will last less than one hour. When participating in a vigorous sporting event lasting longer than an hour, it is okay for your child to replace the water with a sports drink every minutes. Find out what food and drink will help you get the most out of your sport and fitness activities.

You should aim to eat a healthy, balanced diet whatever your activity level, as this will provide you with all the nutrients you need. The Eatwell Guide shows you how much you should eat from each food group to get the balance right. Starchy and other forms of carbohydrate provide a source of energy for your body to perform at its best, no matter what your sport or activity.

In general, the more you exercise, the more carbohydrate you need to include in your daily meals and around exercise.

A demanding exercise regime will use up your stored energy from carbohydrate quickly, so include some carbohydrate in most of your meals.

A diet low in carbohydrate can lead to a lack of energy during exercise, loss of concentration, and delayed recovery. Muscle is gained through a combination of muscle-strengthening exercise, and a diet that contains protein and sufficient energy from a balance of carbohydrates and fats.

Not all the protein you eat is used to build new muscle. If you eat too much protein, the excess will be used mostly for energy once your body has what it needs for muscle repair.

First Name required First Name Required. Last Name required Last Name Required. Email required Email Required. Zip Code required Zip Code Required. I agree to the Terms and Conditions and Privacy Policy. Last Reviewed: Jan 2, Kroger Health. Nationally Sponsored by. Learn more about Kroger Health. For exercise lasting less than 60 minutes : Fuel: Eating may not be necessary for short practice or competition period Hydrate: Water is the fluid of choice during most physical activity For exercise lasting more than 60 minutes : Fuel: Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period Hydrate: Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels Try drinking oz.

Within minutes after exercise : Fuel: Fuel the body with carbohydrate and protein to maximize recovery Replenish the carbohydrate stores following exercise so the body is ready for your next workout Protein helps with the repair and recovery of the muscles Hydrate: Replenish fluid lost during exercise to help the body return to optimal body temperature Rehydrate with oz.

Article Sports Nutrition. Meal: High carbohydrate, moderate protein, low fat and fiber. Balanced meal: Carbohydrate, protein, and fats.