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Innocent Choga Fitness
We all have these bad days when we just cannot execute our exercises with the usual vigour; times when we suddenly just feel lethargic and drowsy. When we try to analyse the cause of this low state, some of the reasons we come up with can be it is just one of those days, it is hot, or I was just too busy at work, etc.
One incident I observed in town prompted me to want to talk about nutrition and fitness. I observed a few soccer players eating pies whilst seated in a bus which had just picked them from their usual pick up point to the training ground.
I just wondered if these athletes were not going to be adversely affected during their training session by the pies which contain meat, fats and refined carbohydrates.
This also reminded me of the old days when we used to carry sacks of oranges to the playing grounds. I am not implying they should not enjoy pies, but I am just hinting at the timing.
Athletes have these bad days in office where their performance is deemed to be below their usual standard. If these athletes brainstorm about the cause of their bad day in office after a match, their witch hunting could point to either the facts that the opposition was very good, teammates let them down or their strategy did not pay off etc. I wonder if they would point to food or eating habits; factors which also greatly affect performance.
Nutrition and fitness have been identified as the most important features which can affect the performance of an athlete in sport. Many software programmes have been created for this purpose. These help to manage and organise all the information associated with athlete’s nutrition, training and fitness on a daily basis. They are supposed to provide greater accuracy compared to manual analyses. Such apps are being used to improve athletes’ diet and training routines thereby aiding athletes and sports coaches in their quest for optimum athletic performance.
However, this issue does not affect sportspersons only but anyone who exercises. What we eat before a workout or a match is very important as this contributes to a productive workout or a good match performance. The effect of various foods depends on the individual. As one spends a long time in a game, they learn when and what to eat. They know the foods to avoid and how each type of food affects them before and during training or competition.
The clearing of food in the stomach depends on the fitness levels and age of the individual as well as the type of food eaten. But one can only be able to asses if they are aware of the role played by nutrition during physical performance. If one does not appreciate or is not aware of the role played by nutrition then they cannot be able to make an assessment, let alone be aware that this affects their performance.
The general advice is that one should exercise or compete on an empty stomach. It is all about the flow of blood with oxygen and nutrients. The process of digestion requires blood and oxygen. The muscles involved in digestion require blood and oxygen to complete the digestion of food. The working muscles also require blood and oxygen. So when one works out or competes with food in the stomach there is a conflict between the digestive system and the working muscles resulting in the lethargic feeling.
Eventually the blood is pumped away from the stomach to the working muscles and this may cause cramping in the stomach. It has been established that on average it takes six hours for the ordinary person to clear a meal that contains all the necessary food elements, that is, the carbohydrates, proteins and fats. For a young and fit athlete the average clearance time is two hours.
Protein and fats are more difficult to digest than carbohydrates. Therefore it is advisable to eat more easily digestible quality complex carbohydrates and less protein and fat before a training session or a match.
If one has to ingest sugar it has to be in small quantities. A large amount of sugar will raise glucose levels and when it has been used up there will be a sudden drop, causing hunger pangs and fatigue. This will result in a fall in the work rate of an individual. If it is a competing athlete this can result in a fizzle and uninspired second half performance.
It is necessary though to drink a lot of water before and during physical performance. During exercise and sports performance the body temperature increases causing loss of fluid. Muscles will not contract and function optimally when one is dehydrated. Water in the blood plays a crucial role as it supplies the essential digested nutrients to the working muscles carries wastes from the muscle cells and keeps the body at the right temperature.
There are a lot of complex carbohydrates that one can have before physical performance. It is necessary to consult the glycemic index to find out which foods to eat before a tournament .The glycemic index advises us how fast or slow each food is digested. It provides us with the assimilation rate of various foods thereby giving us a clear indication of the foods that can help us perform better and the foods we should avoid before a tournament or an exercise session. Apart from consuming the right foods it is also necessary to eat them in the appropriate amounts and not to overload the system.
Foods with a moderate to low glycemic index provide us with quality carbohydrates that if eaten say two to three hours before performance will provide us with constant energy to last us through a two hour performance. An example of quality carbohydrates are unprocessed foods, foods close to their natural state like grains, nuts and legumes. Foods high in the glycemic index are easily a converted to into glucose and insulin will rapidly act on them giving us a high and a sudden low when they have been used up. Examples of foods in this category are sugary foods and drinks, processed foods, potatoes and white rice. Fruits like apples, peach, plums, strawberries and bananas are also ideal as they rank from low to moderate in the glycemic index. Please note that the state of the fruit like over ripeness can change the index to high.
Generally coaches and trainers have a role to observe the physical wellness of the athletes/clients advise them on how to eat at home or refer them to the doctor. Physical health can be reflected by some signs like the skin and hair texture which should be smooth and glossy, gums and teeth which should also be healthy and firm, eyes should be bright, and nails should be firm not be brittle. Overall they should have a glowing and radiant appearance.
Innocent Choga is a six time National Bodybuilding Champion with international experience. Currently he is studying for a science degree in Physical Education and Sport. Feedback: [email protected]
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