The following guidelines are those for an ideal world, where the time surrounding a training session is free and you have nothing to do but prepare. This, as I well know, is nearly never the case. Food is eaten 'on the go' and is often not the quality, quantity and timing that is desired. None the less, if you aim for these guidelines, and get somewhere near, it's a good start for training.
3 - 4hrs prior to training
High carbohydrate meal
Drink 250 - 500ml
1 - 2hrs prior to training
Small meal or snack
Just before training 100 - 200ml sports drink
During training 100 - 200ml sports drink every 15 - 20min
Up to 4hrs after training
High protein high carbohydrate meal
500ml either isotonic or hypotonic drink
It is important initially to eat well
daily, this will allow your body to have optimum fuel stores, which can then be
'topped up' by the pre exercise meal. Pre exercise meals and snacks will provide
you with extra energy, but will not make up for the intake of the previous week.
On this note, it is also important to build up changes over a matter of days or
weeks, rather then adjusting your diet on the day of competition. Our bodies
will only take on change at a certain rate and if your current diet is a bit far
from the ideal then begin with gradual alterations, such as introducing a small
breakfast or a smoothie, rather than going for a high fibre meal to start the
day.
Going into exercise with sufficient energy stores and hydration will allow you to train or compete for longer without getting fatigued from dehydration and lack of energy. It is important though that the 'right' foods and drinks are consumed. See the pages on carbohydrate and hydration for tips on which foods and drinks to consume.
After training, research has shown that
consuming a high carbohydrate, high protein meal will aid in recovery, helping
both replenish energy stores that will have been used during exercise, as well
as aiding the recovery of muscles and tissues. This meal is particularly
important if more than one training session is being undertaken in the day.
Many athletes do not want to even entertain the though of eating immediately
after exercise, but the sooner after exercise has finished, the better. This is
because the enzymes in your body which digest and absorb food are still active
and also the muscles will uptake more glycogen. The rate of uptake will depend
on the amount of glycogen used during exercise, the amount of carbohydrate in
the meal being consumed and the amount of time between exercise and when the
meal is eaten. If it is not possible to consume a whole meal soon after
exercise, then a snack of a sports drink and a banana, for example, followed by
a meal will also be fine.