Adequate Nutrition

Proper nutrition and a good diet are essential for an athlete to perform at their best possible level. Exercising without the proper amount of fuel is like driving a car without gas.

In order for a person to perform at their best level, eating a sufficient number of nutrients (specifically carbohydrates) and consuming an adequate amount of water is needed. Consuming carbohydrates is important prior to exercises because that is the body's main form of energy that gets burned.

• Ideally eat 2-4 hours prior to your practice/game
  • Meals should be high in carbohydrates, moderate in protein, and low in fat.
• Carbs are digested easily and provide the best source of energy for the body-aim to eat whole grains because they provides longer lasting energy
  • Good sources include whole grain breads, brown rice, bran cereals, oatmeal, fruits, beans, and low fat dairy products
• Fats slow the digestive process and prevent the body from getting the energy it needs.
  • Unsaturated fats and oils are your best choice
• Choose lean proteins to consume
• Meals should be ~ 2/3 the size of your normal meal
• Carbohydrates: 45%-65% of daily calories, Fats: 20% - 35% of daily calories, Proteins: 10%-35% of daily calories
• Avoid sugary and starch-filled foods, caffeine, and carbonation pre-exercise because they slow digestion of nutrients and promote dehydration

Carbohydrate Loading

• 6-7 days prior to game exercise intensity should be tapering down
  • While exercise is gradually decreasing over the 6 days, carbohydrate need/ consumption slowly increases over the days
• By day 6, carbohydrates should be 65% - 70% of the daily calories
• Consume 10-12 grams / kg body weight 36 hours prior to event

Pre-Competition Meal Suggested Food Choices

Example of good pre-game meals:

• Cereal with low-fat milk, banana, toast (with butter and honey), orange juice

• Pasta with tomato sauce, mixed green salad, dinner roll, fresh fruit, sports drink.

• Grilled chicken breast sandwich, pretzels, fresh fruit, low-fat milk

Proper Hydration

Pre-Exercise:

• ~ 4 Hours before: 5-7 mL/ Kg Body weight
• ~ 2 hours before: 3-5 mL/ Kg body weight OR 16 oz
• ~ 15 minutes before: 8 ounces

During Exercise:

• every 10-20 minutes of exercise: 3-8 ounces of carb-rich beverage (6% - 8% carbohydrates and contains electrolytes)

After Exercise:

• 16-20 ounces of fluid/ lb of body weight lost

Tips:

• Drink 1-2 cups of water with every meal
• Carry a water bottle around with you throughout the day
• Limit caffeine and carbonation in beverages