Nutrition in Combat Sports

8 L.M. Burke and G.R. Cox
afterwards. Depending on the combination of factors, competition performance may
be limited by dehydration, depletion of glycogen stores, low blood glucose concentrations,
gastrointestinal distress, and hyponatremia (low blood sodium levels caused
by excessive intake of fluid).
General sports nutrition guidelines encourage athletes to consume appropriate
amounts of carbohydrate and fluid in the days leading up to competition and in the
pre-event meal to ensure that they are well hydrated and fuelled up for their event.
Table 1.5 provides examples of types of carbohydrate-rich foods that could be consumed
as snacks or meals 1–4 h prior to the event. Such guidelines are of little
Table 1.5 Carbohydrate-rich choices suitable for special issues in sport (Taken from Burke 2007)
Recovery snacks – to be eaten postexercise,
or pre-exercise in the case of resistance training Portable carbohydrate-rich foods
to promote refueling and protein responses suitable for the traveling athlete
(Each serve provides 50 g carbohydrate and at Breakfast cereal (and skim milk powder)
least 10 g protein)
Cereal bars, granola bars
Carbohydrate-rich foods suitable for intake
Carbohydrate-rich choices for pre-event meals during exercise (50 g carbohydrate portions)
Breakfast cereal + low-fat milk + fresh/canned fruit 600–800 ml sports drink
Muffins or crumpets + jam/honey 2 ´ packets/sachets sports gel
Pancakes + syrup 1–1.5 sports bars
Toast + baked beans (note this is a high-fiber choice) 2 Cereal bars or muesli/granola bars
Creamed rice (made with low-fat milk)
Rolls or sandwiches
Fruit salad + low-fat fruit yogurt
Spaghetti with tomato or low-fat sauce
Baked potatoes with low-fat filling
Fruit smoothie (low-fat milk + fruit + yogurt/ice cream)
Liquid meal supplement
250–350 ml of liquid meal supplement or milk Dried fruit, trail mixes
shake/fruit smoothie
500 ml flavored low-fat milk
Rice crackers, dry biscuits plus spreads – jam,
Sports bar + 200 ml sports drink
honey, etc.
60 g (1.5–2 cups) breakfast cereal with 1/2 cup milk Quick-cook noodles and rice
2 Slices bread with cheese/meat/chicken filling, and Baked beans
one large piece of fruit or 300 ml sports drink
1 Cup of fruit salad with 200 g carton fruit-flavored Sports bars
yogurt or custard
200 g carton fruit-flavored yogurt or 300 ml flavored Liquid meal supplements – powder and
milk and 30–35 g cereal bar
ready-to-drink tetra packs
2 Crumpets or English muffins with thick spread
of peanut butter
250 g tin of baked beans on two slices of toast Sports drink
250 g (large) baked potato with cottage cheese or
grated cheese filling
150 g thick crust pizza