Simple sugars before competition
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1st Feb '10, 3:27pm
I'm unclear about certain pre-competiton diet rules (for football).
Provided I already have stable carbs in my system (such as whole-grain pasta), is it okay or beneficial to consume simple sugars before the match (either solid or liquid)? Will this throw-off the stable delivery of energy from the pasta?
With this in mind, are the sugars found in sports drinks intended to provide lasting fuel or just a rush of energy when consumed right before kick-off and half-time?
Two questions really. Thanks!
It's by no means a
22nd Mar '10, 3:28pm
It's by no means a straightforward subject this one, but in very simple terms, the evidence suggests that your pre-match meal (taken up to 1.5 hours or so before playing/training should consist mainly of low GI foods such as pasta, beans, oat based cereals etc as these result in more stable energy levels AND possibly increased endurance as a result of greater utilisation of fat as fuel. However, a small quantity of faster releasing carbohydrate taken no longer than 15 minutes before a match may give additonal performance benefits by raising blood sugar and reducing central nervous system fatigue. Obviously, it has to be easily digested, so a sports drink may fit the bill here.
Andrew Hamilton
Peak Performance Editor