After eating, how long does it take nutrients from food to be available for use or to be stored? The volume, liquid or solid state, macronutrient (carbohydrate, protein, and fat) mix, and fiber content of foods affect the time needed for digestion and absorption. Once athletes understand the basics of food composition and food processing, they can effectively time their eating to their exercise training or competition.
This graph is a simplified comparison of blood glucose changes that occur after consuming carbohydrate, protein, or fat. Blood glucose levels rise and return to normal most quickly after eating foods high in carbohydrate, and most slowly after eating foods high in fat. Even among carbohydrate foods, some cause rapid change (glucose, sucrose, potatoes, bread), and some slower (apples, milk, yogurt, kidney beans) based on how quickly blood glucose levels are elevated after eating 50 g of each single food. What does this mean to athletes? Proper timing of food consumption relative to exercise and food choice affects nutrient availability and exercise performance. For example, large volumes of food and high fat foods delay digestion. Also, eating nothing or too little food several hours before exercise may leave an athlete feeling weak and uncomfortable. Understanding the basics of food composition and food processing in the body helps athletes make better decisions concerning what, when, and how much to eat. Checking the Nutrition Facts panel of food labels provides food composition information.
Fueling Tips for Athletes: Before exercise training or competition
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