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Nutrition in Japan

Before You Play

Nutrition plays a huge role in the way people preform when they play sports. For example some people choose not to eat before they compete in a sports event to eliminate the risk of upsetting their stomach or getting cramps. Not eating before participating in a sports event is not healthy. Your body needs the food to store glycogen which creates the energy needed for you to play the sport. Allowing enough time between eating and the activity will greatly reduce the risk of nausea or cramps.

Food consumed before an event should be high in carbs as fats take a lot longer to digest. Foods such as bagels, cereal bars, crackers, oatmeal, noodles, beans and peas would be a good choice as they mainly consist of carbs. A large meal should be consumed 3-5 hours before the event containing approximately 300-500 calories. A small meal, 2-3 hours before the event containing approximately 200-300 calories. A liquid meal, 1-2 hours before the event containing approximately 100-200 calories. Finally, a snack 0.5-1 hour before the event, containing approximately 50-100 calories.

During the Game

During sports play it is extremely important to avoid dehydration. Drinking half a cup of water every 20 minutes is approximately what is required for the prevention. Sports drinks act in the same way, lasting as long as 90 minutes when glycogen replacement is the issue. Anything less than 90 minutes however generally requires water to prevent dehydration.

After the Game

After participating in any sports event, you need to replace everything you took out of your body. For glycogen replacement snacks and drinks high in carbs are best. Your muscles will also need to repair themselves, and protein is the best way to do it. A meal of tuna, chicken breast or steak and some fresh vegetables should do the trick!

Html by Melisa Healy
Text by Melisa Healy
Graphic by Aaron L Eric B and Geoff D