Question: what is the best thing to eat before sport that gives energy

Helen Gath answered on 24 Jun 2014:

Hi Craig! Well having just done a half marathon on Sunday (and my goodness was it hot!) I feel I should definitely answer this one.

There are all sorts of foods you could eat, as long as they follow they same basic principles;
1) Are easily digestible
2) Release energy slowly
3) Are mostly composed of carbohydrate and some protein. Not high in fat, and not high in sugar; these are poor energy sources.

Why these principles?
1) It TAKES energy to digest your food, so you don’t want your body to be busy trying to break down your meal. You want the blood focused n being pumped to your muscles where its needed. So don’t choose heavy foods.

2) As tasty as a chocolate bar is, the sugars and fats it is made from are very simplex. This means they are too quickly broken down and used up, so for 20 minutes you may feel a surge of energy, but that will be it! Something like a banana, which releases energy slowly, will ensure you still have plenty of energy well into your football/rugby/tennis etc. (banana is also great because you lose lots of potassium when you sweat, and this fruit is very high in potassium)

3) Carbohydrates are the main source of energy for your muscles, and mixing the type of carbs will allows for constant energy release. Protein helps repair your muscles and build them up again, so most important as a post-workout snack.

Foods I would recommend? wholewheat toast, perhaps with some peanut butter and banana. That way the fruit and P.B gives a nice initial sugar boost to get you going, while the wholemeal toast will slowly release energy. And all of it’s easily digestible!

Yogurt with a bit of muesli is my favourite, as it doesn’t feel to heavy. Or even a smoothie. Fruits are also high in carbohydrates and sugar, so can give you the same energy release as some toast or cereal.

It’s very easy to over estimate what’s needed before some sport. It really isn’t about the quantity but the quality. One banana for an hours work, or 1-2 slices of toast. Everyone is different, but you’ll learn what feels right for you. For me, it’s got to be porridge. I could eat it for breakfast, lunch and dinner!

Sorry if this answer is too long, but I do love sport!! what do you play Craig? I go running and rock climbing a lot, great fun!