1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains, and high fiber carbohydrates
2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.
3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.
4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.
5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.
6. THREE FOR THREE: Eat smaller portions more often, spread evenly across the day. No excuses – you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling.
7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.
8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training.
9. SUPPLEMENT WISELY: Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement into your daily routine. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet. Before you take any type of supplement, make sure to check in with your doctor or registered dietitian.
10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.
How much water should I drink?
Drink Lots of Water Remember that it’s important to hydrate prior to, during and after games. Here are some recommendations for hydrating:
1 cup tomato sauce with mushrooms - 89+5 calories - 20 carbs
2 TBSP Parmesan cheese - 45 calories - 0 carbs
4 slices French bread - 406 calories - 78 carbs
1 slice angel food cake - 161 calories - 36 carbs
¼ cup sliced strawberries - 13 calories - 3 carbs
½ cup ice cream - 133 calories - 16 carbs
Sample Snack
16 oz grape juice - 330 calories - 83 carbs
6 fig cookies - 386 calories - 81 carbs
What foods to avoid
High Sugars:
Lead to rapid rise and fall in blood sugar which results in less energy. Can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea (examples =candy bars, desserts, etc.)
Fats:
Take longer to digest (examples= bacon, sausage, gravy, sauces, potato chips, tacos, nachos, salami, chocolate, excess butter/margarine)
Nutrient Poor Carbs:
Lead to premature use of glycogen stores in endurance events (examples = jam, jelly, white sugar, marshmallows, jelly beans, donuts, etc.)
Correct pre-game meal or snack
The night before a game, PASTA is always a good choice along with:
Salad (very little dressing) Vegetables (fresh, frozen, or steamed)
Rice (steamed or boiled) Cooked dried peas, beans or lentils
Lean Meat Cheese & Crackers
Fish Fresh or dried fruit
Poultry (not fried) Sherbet (1 scoop)
Potatoes (not fried) Pretzels, Popcorn (no butter)
It is recommended that players eat 2-3 hours prior to games and exercising. Studies have shown that when there is food in the stomach, the heart pumps large volumes of blood to the stomach to aid in digestion. When an athlete goes into a game or practice with food in their stomach, the heart will shunt the blood to the working muscles thereby stopping the digestive process. This can cause stomach gas and cramping. Ouch! You don’t want this to happen, so stick to your diet and follow these rules!