During Exercise

During Exercise

Meeting nutritional needs during training and competition is crucial for optimal performance. The main aims while exercising are to maintain water balance, control body temperature, sustain normal blood-sugar levels and delay fatigue. To hold fluid balance and normal body temperature, the water lost through sweat has to be replaced - even slight dehydration brings mental and physical fatigue and weakens performance.

• In short breaks during events such as tennis or boxing, take care of carbohydrate and fluid needs. Suitable choices include carbohydrate-rich foods like bananas, juices, carbohydrate-based drinks (less than 2% concentration), or simply water. Carbonated beverages, fizzy drinks and caffeinated drinks are not recommended.
• For exercise lasting more than 60 minutes, take carbohydrate-electrolyte beverages such as diluted fruit juices containing 5-8% carbohydrate. As high-intensity events continue, muscle glycogen falls.
• For endurance events lasting longer than two hours, carbohydrate-rich solids or liquid meals are recommended during the exercise itself to keep fuel available.

Matching what is consumed to the duration and intensity of the event is the core idea here, and it is exactly what CBSE Class 12 Physical Education questions and answers on in-competition nutrition test.

Why the carbohydrate concentration band matters. A drink much stronger than about 6-8% carbohydrate slows gastric emptying and can cause stomach cramps and bloating during exercise — exactly the discomfort an athlete wants to avoid mid-event — while a drink that is too dilute fails to supply enough fuel for events lasting over an hour. This is why commercial sports drinks are formulated within that narrow 5-8% range, rather than at the much higher concentration of ordinary fruit juice or a cola, both of which are too concentrated to drink safely during exercise.

Why glycogen is the limiting factor in endurance events. Muscle and liver glycogen stores can typically fuel only around 60-90 minutes of continuous moderate-to-high intensity exercise before they run low; once that point is reached — sometimes called "hitting the wall" — performance drops sharply unless fresh carbohydrate is supplied from outside the body. This is precisely why marathon runners, long-distance cyclists and footballers in extra time rely on carbohydrate gels, sports drinks or bananas taken during play, not only before it. …