Since You Asked

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Story by Andrea Holwegner

Whether you are an elite athlete, recreational runner or new to exercise, the way you eat can help you succeed.  

As a consulting dietician at the Alberta Winter Games in February, I did my best to help shift the dietary focus of the 2,800 developing athletes, coaches and officials working in 24 sports. In the months leading up to the games, I spoke to Canadian Olympic Speed Skater, Jeremy Wotherspoon, about the dietary keys to his success. I developed nutrition plans and menus and I fielded questions from young athletes. Here are some of their most common questions.

Q: Does food choice really matter?

A: Nutrition is critical to the optimal energy you need to keep up with high training volumes, achieve and maintain a healthy body composition and reduce the risk of injury and illness. “Healthy eating has had a significant role in my success,” agrees skater Wotherspoon. “It affects how you feel each day for training, competition and especially in how quickly you recover.”

Q: Why all the hype about hydration?

A: The body is made up of as much as 60 per cent water, and muscles are more – 70 per cent water. Athletes, along with everyone else, need water for digestion, absorption of nutrients along with elimination of waste. Water lubricates joints, eyes and air passages as well as cooling you off as you sweat. “Keeping well hydrated is important, no matter what sport you do,” Wotherspoon says. “Your muscles work better. Pack a water bottle, otherwise you won’t remember to drink enough.”

Q: Why is the recovery meal so important?

A: “If you don’t eat enough,” says Wotherspoon, “you’ll recover slowly and have more muscle breakdown.” He’s right. The recovery meal is critical, especially after a long, intense workout. Rest and eat to restock muscles with carbohydrates, repair muscle tissue with protein, re-hydrate and top up needed vitamins and minerals. Within 15 minutes post-sport, reach for a source of carbs, such as a juice box, fruit, granola bar or chocolate milk. Then follow it up with a balanced meal later.

Q: What are some good bets for recovery meals?

A: Eat within two hours after working out. Try these meals: 1. A baked potato, chili, salad, with yogurt and berries for dessert. 2. A stir-fry with veggies, and lean beef or tofu, glass of milk and fruit. 3. A bagel with peanut butter, raw carrots, protein shake with a banana. 4. Pasta and meat (or ground turkey) sauce and raw veggies and dip. 5. An omelet with veggies and cheese, orange juice and a muffin. 6. A sub with sliced chicken, veggies and cheese, followed by dried berries and chocolate milk.

Q: What should you eat before training or competing?

A: The timing and type of food varies depending on the sport and individual tolerance. Generally, eat a meal between two and four hours before training or competing. Carbohydrates found in foods such as grains, cereals, breads, fruits and veggies should supply the main part of a pre-sport meal. They’re quick to digest, and provide energy for working muscles. Eat a small amount of protein at the same time to sustain energy and fullness. High-protein foods include meat, peanut butter, dairy, and eggs. But limit high fat and high fibre foods before a workout – they may cause stomach upset.  

For more sports nutrition information, visit the Alberta Winter Games site at www.2008albertawintergames.com.