Fueling during exercise
It likely comes as no surprise that exercise depletes the body of electrolytes, fluid and fuel (carbohydrates). During exercise, it’s important to not only maintain proper hydration, but also mindfully fuel your body.
Your fueling needs and timing will be based on the type of exercise you are doing, and the length of your activity. In general, water is the focus for activities lasting less than 45 minutes in length.
For sustained, high-energy exercise or stop-and-go activities – such as football, basketball, tennis, soccer or hockey – lasting 45 to 75 minutes in length, small amounts of carbohydrates every 15-20 minutes throughout the activity will be key to maintaining fluid and energy levels for optimal athletic performance.
If you are competing in events or endurance activities lasting several hours, solid foods, in addition to sports drinks, will stave off hunger. Aim for 30-60 grams of carbs per hour and remember to drink plenty of fluid with your food. For many athletes, a combination of solid and liquid, such as a banana and a sports drink, works well. Learn which combinations work best for you by experimenting with different drinks and foods during training. Don’t wait until competition or race day to try something new.
When choosing a sports drink, look for one with about 14 grams of carbohydrate per eight ounces of fluid and select those that have a combination of carbohydrate sources (e.g. sucrose, glucose, dextrose). A combination of carbohydrate sources is more easily absorbed for energy. A drink with its sole carbohydrate source as fructose or galactose is not absorbed as easily and may cause stomach discomfort.
Did you know that milk is nature’s sports drink? Emerging research in adult athletes has demonstrated that one serving of milk post-exercise may help reduce muscle damage and improve muscle recovery – which in turn may help the body perform better during its next workout. In fact, research shows that drinking milk after a workout can be as effective as some sports drinks in helping the body refuel, recover and rehydrate after exercise.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
