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sport dietitian Before and After Workout - Do's and Don'ts - Athletes


What is the dietitian for athletes before, during, or after exercise? How to prepare nutritionally for big games? How is the shortage of nutrients compensated and filled, and what is the most appropriate n Optimal nutrition for pre-and post-exercise athletes? Nutritional needs for them?!

All this and more, we will answer it with the following article:

It is said that in one of the last World Cup matches, the coach of one team arrived information that the opposing team eats lunch spaghetti and canned juice in large quantities and with no proteins;

they thought from this news that they leaked it to mislead them about the proper eating appropriate for athletes, 

They believed to be "protein," the coach ordered the team players to eat meat only in large quantities, thinking that it was the perfect food to supply them with the right food elements needed before the game! 

Unfortunately, his team was defeated by the evil of defeat. I explained this healthily that the team did not eat the proper amounts of sugars and glucose necessary to supply them with energy. I took the large protein before the game caused difficulty and difficulty in indigestion in the players !..

A balanced and healthy diet certainly plays a vital role in enhancing athletic performance. Athletes who eat a few calories and do not have the energy to make the physical effort they do, or who do not receive balanced overall nutrition for all food groups of protein, carbohydrates, fats and in a calculated manner, 

Are most likely to suffer from weight loss, lack of minerals, vitamins, dehydration and constipation, and more severe problems such as kidney problems and others.

  • Is it usually often questioned about the optimal nutrition of athletes before, during, or after exercise? 
  • How is preparation nutritionally for big games? 
  • What is the way to meet and compensate for the shortage of nutrients, and what food needs are best suited for them?! 

The following information will interest you as athletes, trainers, or sports professionals!

Optimal nutrition for pre-and post-exercise athletes

sport dietitian Before and After Workout - Do's and Don'ts - Athletes

We will address the subject through several angles:
  • Liquids and drinks between allowed and forbidden!

- The most important topic is compensating for the fluids that the body loses because of training and physical effort; the lack of bodily fluids negatively affects athletic performance and leads to its decrease.

- It is preferable to drink the necessary amount of water to compensate the body for the fluids it loses during exercise, which, if not paid, may lead to dehydration.

  • Amount of water needed.

Within two hours before practice.           

600-400 ml

During exercise, every 15-20 minutes, depending on the individual's stamina

350-150 ml

  • After physical exercise

450-675 ml per pound (250 grams) lost body weight during the effort.

- The weight of the athlete must be measured before and after exercise or match, to know the number of fluids lost, so that a litre of fluid is compensated for each kilogram lost weight.

The athlete's weight must be measured before and after exercise or match to know the number of fluids lost so that they compensate a liter of fluid for each kilogram lost weight.

- We should note that losing fluid from the athlete's body is not only limited during the period of physical exertion but continues beyond that through sweating and urination and, therefore, should continue to compensate for post-match fluids or training.

- It is preferable to avoid high caffeine and urine-generating drinks, such as tea, coffee, soft drinks, and energy drinks during or shortly before training, as containing caffeine stimulants increases urine management, loss, and loss of more water, 

Which may increase the chances of dehydration, and caffeine leads to increased rapid heartbeat, besides causing some intestinal damage, gases, bloating, and increasing the risk of dehydration, as well as increased stomach fillers.

- It is preferable to resort to athletes' drinks rich in simple carbohydrates, salts, and minerals, not energy drinks rich in stimulants.

- Before the game, it is preferable to avoid any effort or activity that may lead to increased sweating, such as saunas, saunas, and prolonged sun exposure.

- In matches or exercises that last more than an hour, carbohydrate-rich drinks and athletes' glasses can be used, saving blood sugar levels and helping increase endurance and relieve fatigue and stress.

- In cold weather, it is preferable to focus on carbohydrate-rich sports drinks to supply energy to the body. The hot atmosphere prefers to concentrate on salt-rich beverages to compensate for the missing by sweating in particular.

- It is preferable to stay away from eating iced water and cold water (10-22°C) during exercise but in calculated and sporadic quantities, knowing that water with a temperature of 0-5°C may be allowed in hot weather. Still, it is not recommended to down it.

- In the loss of the body to a quantity exceeding two liters of fluids, I recommend it to focus on compensating salts and sodium besides lost liquids, possible through the use of athletes' drinks and saline sodium-treated sodium-rich foods.

What are the sources of the best proteins and the recommended amount?!

- It is a common misconception among some athletes that they need a considerable amount of protein more than the average human. Therefore, most of them resort to protein supplements besides high amounts of their food sources, 

This is incorrect information as the human body needs only a certain amount of amino acids, and we convert the excess need into fat and store it in the body, which may cause weight gain.

- Excessive consumption of protein and excess of the body's need leads to significant health problems at the near and noticeable level, leading to constipation and dehydration, and at the long level may lead to kidney problems because of weighting on the work of the kidneys and increase and imbalance in liver secretions. Indeed, increasing the amount of protein will be at the expense of the number of carbohydrates consumed, leading to a lack of dietary fiber intake, increased gas problem, irritation of the intestines and colon, and may cause bleeding.

- We may associate increased protein intake with high heart disease and cholesterol in the blood because protein sources are usually high in fat, which may lead to significant problems in the body.

- It is essential to diversify into sources that provide us with protein and essential amino acids, whether from its (high quality) sources of meat, fish, milk, products, 

And eggs or other (low-quality) sources of legumes such as chickpeas, beans, lentils, corn, and beans.

- It is usually not recommended to eat protein, fat, and high-fat meals ranging from 4 to 5 hours to slow their digestion in the body and thus slow intestinal emptying.

- The amount of protein needed by the athlete varies and increases as the activity increases and can be covered through food only with no supplements so that they are:

  • From 1.3 to 1.4 g/kg body weight for those who practice endurance sports.

  • From 1.6 to 1.7 g/kg body weight for weightlifters.

The best sugars, carbohydrates, and their dates!

The best sugars, carbohydrates and their dates!

- Carbohydrates and sugars are essential for the energy supply to the body. is usually recommended to focus on complex carbohydrates and complete in meals such as oats, whole grains, brown bread, pasta, and rice made from whole grains and fruits, as they are slow to digest and absorb, 

Ensuring the level of energy and maintenance effort for a more extended period. In contrast, I recommend carbohydrates and simple sugars during games and breaks between the two halves, as they provide the body with the energy and glucose needed quickly, 

And this is usually the case Athletes' drinks containing simple carbohydrates (sucrose, maltose, glucose) and liquids are used during matches.

- The amount of carbohydrates recommended for the athlete is approximately 6-10 g/kg of player weight during the day, 

He depends on the type of sport being exercised, the atmosphere's state, and the amount of energy consumed by the athlete and his gender.

- I usually prefer it before the game, from 3 to 4 hours. Carbohydrates and fast digestion consume approximately 60-70% of the total energy.

- After violent physical exertion, the body has consumed its stock of glycogen stored in the muscles, so we must compensate it within the first six hours after exercise. Approximately 2-4 g of sugars/kg of weight are supplied every two hours.

- Regular daily breakfast, rich in all nutrients, including carbohydrates, is essential for the athlete to maintain his activity and energy throughout the day.