WHAT TO EAT BEFORE, DURING AND AFTER INLINE SKATING

By Mary Sikora-Petersen, RD, LD

What should I eat before I skate?

The purpose of a pre-training or pre-event meal is to prevent hypoglycemia, prevent hunger pangs, and to give fuel for your muscles. Pre-exercise foods should settle comfortably in your stomach. The choice of foods depends on individual preferences. It’s a good idea to experiment with different foods to see how your body reacts.

Meals/snacks that tend to be well tolerated are high in carbohydrate, moderate in protein and low in fat and fiber. Carbohydrates will provides quick energy whereas protein provides sustained energy that is needed for a longer workout. Fat and fiber will slow down the digestion of food and may lead to abdominal discomfort or an uncomfortable fullness.

Here are some examples of snacks that may be eaten about an hour before exercise:
· Cereal with milk
· Cottage cheese and fruit
· Low fat cheese and crackers
· An egg and toast
· Graham crackers and milk
· Half of a lean meat sandwich

The above snacks might be eaten before a one to two hour training session or
event. Longer periods of exercise might require a larger meal which could include some lean protein, fruit, grains and low fat dairy products. Be sure to allow more time for your meal to digest. For example, a 400-600 calorie meal takes about two to three hours to digest.

Individuals vary in the amount of food that is tolerated before exercise. Experiment with different types and amounts of food during training so you know what is right for you. Don’t wait until right before an important event to figure out what your body can handle.

What should I eat during training or an event?

In events that last over 60-90 minutes carbohydrate can provide energy and maintain blood sugar. Research shows that after 90 minutes, ingestion of 100 to 300 calories of carbohydrates every hour can increase stamina and improve performance. You can ingest either solid or liquid forms of carbohydrates. Ideas include: diluted juice, sports drinks/gels/bars, fruit leather, fruit, low fat crackers, granola bars, cereal bars, or fat free candy such as jelly beans or licorice.

What should I eat after exercise?

After exercise is when your body is replenishing glycogen stores in the muscles. This provides energy for subsequent workouts. This meal should include the majority of food groups (meats, grains, fruits, vegetables, dairy) and contain adequate carbohydrates. Foods highest in carbohydrates are grains, fruit, milk and sweets.

How do I keep from becoming dehydrated while skating?

The general rule is to drink four to eight ounces of fluid every 15 minutes while exercising. The exact amount needed depends on your body weight and how much you perspire. Here are some hydration suggestions for preparing for a long event:

· Drink 4-8 extra glasses of juice or water per day for two days before an event.
· Drink at least 16 ounces of fluid two hours before the event and 4-8 ounces of fluid 5 to 10 minutes before the event.

For more information you may contact Mary or consult these sports nutrition resources:

· Sports Nutrition Guidebook by Nancy Clark
· SCAN website (Sports, Cardiovascular and Wellness Nutritionists) at www.nutrifit.org.