reactions and require many enzymes. When one starts to exercise, it takes time to get the oxygen to the exercising mus- cles; therefore, exercise start is always an anaerobic process (without O2
). Hence,
a good dynamic warm-up enhances the oxygen delivery to the muscle before an event or practice.
At
What to Eat? When to Eat? the onset of exercise, blood flow
decreases to organs (e.g., stomach, kid- neys) and is shunted to the exercising muscles for O2
delivery as well as to the
skin for temperature regulation (radiate heat off body). With blood flow to the stomach decreasing, this hinders the abil- ity to digest food and creates the challenge to keep one fueled. The best advice is to have a
CONSISTENT diet. Te body knows how to react to foods if they are frequently and TIMELY eaten. An example of deviating from this would be holiday eating. Foods eaten must be known to be tolerated well. If a new food is going to be added to a competitive athlete’s diet, it must be tried ahead of time. Timing can be very
individualized and must be well tested before competition. Examine when your skater has prac-
tice and check when they last had a meal or snack. Skaters who have after-school practices might not have had any food or drink since lunchtime, which can be up to four hours earlier. Tis would require the body to be making energy and taking energy away from the muscles. Most important, this would make their per- ceived effort seem higher for their skate. Upon arrival at the rink after school,
make sure skaters have a simple carbo- hydrate snack. Avoid protein. Overall I recommend diluted sports drinks and/or sports gels (and other specifi- cally designed sport snacks). Tese are designed to have low levels of absorbable carbohydrates combined with minerals that can be lost in sweat and are easy to pack and grab. Be careful to avoid sports drinks and snacks with caffeine for young skaters. For sports snacks such as the gels, I recommend having one every 30-45 minutes so the skater never experiences the “low.” A sports drink can also fulfill hydration requirements.
Te best advice is to have a
CONSISTENT diet.
Competitions are often scheduled at
times during the day when our body does not normally exercise. Tis already sets off a digestion issue. Add in anxiety and possibly nausea, and this is an even larger challenge. Suggest to your skaters that on the night before a competition, about an hour before bedtime, they have a small snack with 20-30 grams of carbohydrates and some protein (5-7 grams). On the day of competition, choose a simple, bland carbohydrate meal (or with low protein) three to four hours before competition. If your skater experiences nausea, go with the longer time period of eating before competition time. Morning is the time for the highest incidence of acid reflux, which can be heightened with anxiety.
ISI EDGE WINTER 2014
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