Nutrition - Before exercice
Research has shown that a high-carbohydrate meal should be taken 3-4 hours before exercise. This improves performance by maintaining blood glucose levels in the latter stages of training or competition and so delaying fatigue. Ideally, on the morning of training or competition, the glycogen stores in your muscles should be virtually full, so the purpose of the pre-exercise meal is to:
- top up the muscle glycogen stores if they are not already full;
- replenish liver glycogen and so prevent hypoglycaemia (low blood sugar) which could adversely affect your performance in the latter stages of competition;
- to settle your stomach and prevent feelings of hunger.
What to eat
Bread, potatoes, pasta, fruit and vegetables - that is, carbohydrate-rich foods low in fat and fibre- form the basis of the best pre-game meal. Bulky, fibre-rich foods such as raw vegetables or high-bran cereals are best avoided just before training or competition. Fibre attracts water from the blood and can cause stomach discomfort during exercise. It is also important to drink plenty of fluid with the pre-game meal. Experiment to find the most suitable timing and composition for your pre-exercise meal.Some guidelines on a pre-exercise meal:
- 4 cooked potatoes, 75 g lean meat (cooked), 4 large spoons of vegetables, 1 bowl of low fat yoghurt, 1 banana
- 5-6 large tablespoons of a pasta dish (tomato sauce with lean meat or fish and vegetables)
- 2 strawberry jam sandwiches, 1 glass of orange juice, large bunch of grapes
- fruit smoothie (skimmed milk with fresh fruit and juice)
To enhance the amount of carbohydrates, 1 scoop of Maxim Energy Mix can be added to each meal.
Make sure you start exercise well hydrated. Drink plenty of fluid up to 10 minutes before exercise.
Which Maxim products can I use?
Maxim has, with reference to the latest scientific research, developed 3 products that are designed specifically for pre-exercise consumption.Maxim Energy Mix is a powder which contains 96% high quality maltodextrin. It is the ideal product to add to warm and cold (non-carbonated) drinks. This will increase the carbohydrate level significantly without adding bulk. Add Maxim Energy Mix to water, milk, juice, coffee, tea, hot cocoa etc. Due to its neutral taste it can also be mixed with food such as cereals, porridge, pasta sauce, et cetera.
Maxim Energy Bars are also ideal to be consumed before exercise. These delicious high-carbohydrate (70%), fat-reduced bars contain fruit, cereal, glucose syrup and maltodextrin. Due to the combination of fast and slow carbohydrates, your body is provided with rapid and continuous energy. Maxim Energy Bars are available in various flavours.
Maxim Carbo Cake is an innovative product, specially designed for its carboloading purpose and therefore ideal for pre-exercise consumption. This delicious chocolate flavoured cake is easy to prepare and offers you the right amount of energy you need when starting your exercise.
What if I exercise early in the morning?
Some athletes, like swimmers, have to exercise early in the morning. For them it is not easy to eat 3-4 hours before exercise. Most athletes do not want to eat just before practice, so they skip breakfast, which lowers energy stores. This usually causes a decrease in performance. There is a way to eat breakfast without getting up in the middle of the night. Just opt for a high carbohydrate snack before exercise and then eat a proper breakfast after exercise.Some suggestions for a high carbohydrate pre-exercise snack:
- Small bowl of cereal with skimmed milk
- Banana with 1 tablespoon peanut butter
- Two pieces of toast with juice
- Bagel with a small amount of cream cheese
- Maxim Energy Bar + 500 ml Energy Drink
- 750 ml Energy Mix
Eat a proper breakfast after exercise, preferably within 30 minutes for a faster recovery process. Some suggestions:
- One bagel with peanut butter and banana and juice
- Three pancakes with syrup and low-fat milk
- Bowl of oatmeal with dried fruit and nuts