Page 66 - MyMT EATS Recipe book (Proofed May 2017) (2)

‘Food for Moving’ Pre-Exercise Snacks

Dietary advice for athletes has changed considerably over the past decade. It is a
lot more scientific now rather than speculative. But what hasn’t changed is the
fact that how you eat, what you eat and when you eat before training and
competition will make a huge difference to how you perform.

The tricky thing is that most food lists are for athletes and not for menopausal
women wanting to reduce the inflammatory changes that processed food can lead
to. So too many pre-exercise food lists are full of protein powders, dairy products,
pasta and muesli bars. I want you to forget about these types of food as you age,
so this list is to give you some ideas for healthy, pre-exercise snacks that suit you
in menopause. This list is to help you plan your pre-exercise or pre-competition
snacks.

Food consumed before exercise is only useful once it has been digested and
absorbed. This means you need to time your food intake so that the fuel becomes
available during the exercise period. The time required for digestion depends on
the type and quantity of food consumed. Generally, foods higher in fat, protein
and fibre tend to take longer to digest than other foods, and may increase the risk
of stomach discomfort during exercise so have these 3-4 hours before training or
competing. Large quantities of foods take longer to digest than smaller quantities.
The most important food source for exercise comes from carbohydrate. Here are
the guidelines for you.

Table Showing Carbohydrate Needs for Exercise or Sport
(Approximate):
Timing Carbohydrate Intake

Before Exercise  1-2 gms per kg body weight about 2-3 hours
before exercise

During Exercise  30 – 60 gms per hour of endurance exercise (e.g.
500 – 1 litre sports drink per hour
 Up to 80-90 gm per hour in high intensity
exercise
After Exercise
 1.0 gm per kg body weight soon after exercise
finishes
 5-7 gm per kg body weight during 24 hrs after
moderate exercise
 7-12 gm per kg body weight during the 24 hrs
after heavy exercise