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Reprinted from American Fencing Magazine
Written by Anne Thomasmeyer
Feb 12, 2007 at 11:24 AM
Practicing good nutrition to optimize performance is a challenge for
all athletes, but teenage fencers also need to eat for growth. A few
days of “eating healthy” before a tournament can’t make up for
months or years of nutritional neglect. Follow these guidelines
before heading out to the strip.
Adequate amounts of all six classes of nutrients – protein,
carbohydrates, fat, vitamins, minerals and water -- can be obtained
by consistently consuming a variety of foods from all of the food
groups. The USDA Food Pyramid site at http://www.mypyramid.gov
provides individualized recommendations from each food group.
It’s best to resist the lure of fast foods, or sugary foods with
mostly nutrient-free calories. These foods add a lot of calories
without efficiently nourishing or fueling the body. According to The
National Cancer Institute, 25 percent of all vegetables eaten by
children and teenagers are French fries. By contrast, the potent
anti-oxidant and vitamin content in most vegetables provides a high
octane nutritional boost in a low calorie package.
Just a 2 percent drop in body weight due to dehydration can have a
negative impact on exercise performance. According to the American
College of Sports Medicine, “one should consume adequate fluids
during the 24-hour period before an event and drink about 500 ml
(about 17 oz) of fluid about two hours before exercise.” Don’t wait
to feel thirsty before taking a drink. As for sports drinks and
other beverages, these have their place, but for cost and efficacy,
nothing beats water.
For activity lasting longer than an hour, in times of extreme
intensity and when there is a large sweat loss, the body needs more
than water. During these times a sports drink is more efficient than
water. 16-32 oz of sports drink per hour is all you need keep
yourself hydrated and fueled. If your training or competition
doesn’t fall into that category – go for water. So, remember — water
all day, carb/electrolyte in special times.
According to Suzanne Nelson Steen, DSc, RD, director of Sports
Nutrition for the University of Washington, the pre-event meal
serves to prevent athletes from feeling hungry and to maintain
optimal levels of blood glucose for the exercising muscles during
competition. It should include foods that are 1) high in
carbohydrate, 2) low to moderate in protein, and 3) low in fat and
fiber.
Breakfast is crucial to replace glycogen, or carbohydrates stored in
the body, lost overnight. Carbohydrates like bagels, soft pretzels,
non-sugary cereals with low-fat or skim milk provide quick sources
of energy and are rapidly digested.
According to the U.S. Olympic Committee Sports Medicine division,
eat as close as 30 minutes before or even during competition if you
feel uncomfortably hungry, shaky or weak during the event. If you
tend to lose your appetite, feel nauseous, or get diarrhea shortly
before an event, consider eating three to four hours beforehand.
Quality performance depends on 1)rehydrating with two to three cups
of fluid for every pound lost to sweat and 2) building up your
glycogen supplies within the first two hours after exercise.
Delaying carbohydrate intake for too long after exercise will reduce
muscle glycogen storage and may impair recovery.
Good nutrition can pay off in performance benefits for the young
fencer, as well as good health for life.
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