Nutrition for Fencing

Sports nutrition is a growing field that seeks to maximize an athlete's potential by getting them to eat well. Fencing is a sport that demands quick reflexes and a cool head, as well as strong legs and aerobic capacity. Eating well can help you improve as a fencer. While your body will have its own unique needs, there are several basics you can follow to improve your diet.

  1. Carbohydrates

    • High-carbohydrate foods are the best choice for day-in, day-out eating. Eating a lot of carbs will give you the energy you need to perform well. Bread, pasta, rice, potatoes and cereals are all foods that will help you meet your dietary needs. Fencers can burn 400 calories an hour, and additional cross-training will also burn a lot of calories, so if you are competing expect to eat more than normal. For instance, a 3,600-calorie diet would require 14 servings of carbohydrates.

    Fruits and Vegetables

    • Fruits and vegetables provide many needed vitamins and minerals that can help you heal faster from the demands of heavy exercise. Especially if you are training all day, eating dried fruits can help keep your body going and will not weigh you down. On a 3,600-calorie diet, you should expect to eat seven servings of vegetables and five servings of fruits.

    Protein

    • Protein helps build muscle. However, protein digests slowly so the highest concentration of protein in your diet should come at night, after you have fenced and trained. Meat and dairy products like cheese are some of the best sources of protein. Beans are also a good source of both fiber and protein.

    Fats

    • While some fat is necessary in any diet, fat should be the lowest concentration in your diet. Fat should especially be avoided before a fencing competition or before training because it is digested slowly and will make you feel sluggish.

    Water

    • Training for fencing often involves running, weight training, lunges and fencing practice. All of that work will dehydrate you. It is important to drink lots of fluids during the day. Water is best. Sports drinks can help replenish electrolytes during heavy exercise, but consider diluting the normal concentration by 50 percent by mixing it with water.

    Avoid Caffeine and Alcohol

    • Alcohol and caffeine are diuretics and will cause dehydration. Avoid them before and during training and competition.