Originally Posted by Kay

Dave wrought this article for a health mag. The same applies to adults.

Kay.

Nutrition In A Nutshell

Eating and Playing

Did you know that food stays in your stomach for four hours? From there, it goes into the small intestines where digestive juices break it down further for an additional four hours. An incredible amount of energy is needed for the entire process of digestion, which in total takes about twelve hours!

Keep the first four hours in mind because this is where the problem lies when activities are concerned. We all know (I hope) that eating and swimming just don’t mix. Well this is the same for any other activity: bicycling, weight lifting, jogging, etc. There just isn’t enough blood to go around and do everything at once. So be aware of what’s going on in your body when you decide to eat knowing that physical demands are about to occur.

The same holds true when children are fed just before playing sports. I’m sure you’ve seen it time and time again as I have, the kids sitting off to the sides not participating in the game because they don’t feel too well after playing for a little while. This is especially true with soccer. You know the usual complaints; i.e. cramps heartburn, sore legs, headache, tiredness etc.

All of these can be attributed to eating too close to exercise. Glucose levels fluctuate, Hydrochloric acid temporarily subsides and digestion stops beginning a sort of domino effect. If you’d like to avoid all this simply do not eat anything a minimum of 2 hours beforehand. This will ensure maximum protection against these problems, and allow for more energy and strength for play.

One thing that is needed before, during, and after play is fluid! The very best of course would be water. 100% juice is very good also. I’m not talking about “Fruitopia”, “Gatorade”, or “High C”; I mean straight unadulterated juice without added sugar. Labels are misleading, read the ingredients. If its got sugar in it or you need a chemist to read it…put it back! You want to talk about mood swings and tiredness this is the stuff that does it. The brain is sensitive to glucose fluctuations and some of us are extremely sensitive!

So play it safe and hold off on eating too close to activities and avoid sugar for longer and harder play.


David P. Hoyt, MS, CPT NHP.