It doesn’t take highly processed foods or jars of supplements to bolster athletic performance. Instead, Carol Sponagle, writing for the Sturgis Journal, encourages consumers to follow two simple rules: carbohydrates are necessary for endurance, and simple foods can supply necessary fuel. Sponagle gives the example of Kenyan runners, considered the best endurance athletes in the world, who consume a simple diet with about three-quarters of daily calories coming from carbohydrates such as bread, potatoes, beans and rice. While low-carb diets may be popular in some quarters, they can prevent the body from converting glycogen to glucose as needed for muscle activity; eating carbs throughout the day can enhance glycogen stores to prepare for exercise bouts.
Sponagle offered some do’s and don’ts as well. On the avoid list are super high-fiber foods before exercise (a cause of stomach upset); trying new foods or drinks during competition; indulging in excess caffeine, processed foods or high-sodium foods; and either over- or under-eating. Exercising without fuel leads to poor performance, but extra calories aren’t needed for moderate exercise.
Instead, athletes should eat a balanced diet with plenty of fruits, vegetables, whole grains and lean protein; eat smaller meals more frequently to keep energy levels stable; stay hydrated; and consider the use of sports drinks or energy bars as needed to replace electrolytes and carbohydrates if exercising for 90 minutes or longer.