Nutrition & Pre-game

Preparation

Nutrition is often overlooked as a potential competitive edge possibly because it is poorly understood. It has been shown that proper eating before exercise improves performance. It is also important to be well hydrated before the exercise session. Too many high school athletes head off to school without eating breakfast, and lunch may be a slice of pizza. At this point they, with very little fuel in their system, they are not prepared to be their best at game time or even practice.

Some signs that an athlete may not be eating enough to fuel their performance are:

Difficulty paying attention in practice or in a game.
Weight loss.
Fatigue before the practice or games have been completed.
Frequent muscle cramping.
Injury or frequent illness.

Nutrition Tips

To help athletes achieve peak performance it is important to promote healthy eating and adequate fluid intake. Encourage athletes to take time to eat breakfast everyday. Remind your athletes that lunch for many of them will be their pre-game meal and to eat accordingly. And for some athletes, lunch may be as early as 10:30 in the morning and they may not be eating again until after practice or after the game. The size of the meal or snack eaten before exercise is important because adequate time is needed for digestion. A meal or snack that is high in protein and/or fat will take longer to digest. Years ago a typical pre-game meal was steak and eggs which is mostly protein and fat. Many studies have confirmed an ideal pre-game meal should be predominantly carbohydrates. Eating foods high in carbohydrates can maintain blood glucose levels during exercise and provide fuel for the exercise session. The closer it gets to game time or practice, the smaller the meal or snack should be.

The body must have the proper fuel for peak performance; there are no substitutes for good nutrition. Some athletes may be tempted to try an energy drink as a quick pick-me-up before they compete. There are no quick fixes, including energy drinks, for not eating and drinking adequately during the day. Keep in mind some of these energy drinks may be too high in caffeine to be considered a healthy choice (have your athletes read the label). They should not take the place of healthy meals and adequate fluids during the day.

ALL ENERGY DRINKS ARE PROHIBITED TO CONSUME BEFORE/DURING ANY VHSL PRACTICES AND COMPETITIONS.

Visit the Gatorade Sports Science Institute for additional nutrition and hydration information!

Pre-Game Nutrition Guidelines:

3-4 hours before competition:

Consume a carb-rich meal that is low-fat, low-fiber and low- to moderate-protein to avoid GI (stomach/intestinal) discomfort.

Pancakes or waffles with syrup, fruit, and milk
Low-fat yogurt with granola and fruit
Bagel with cream cheese
1 to 2 eggs with toast and fruit
Sandwich with lean meat (e.g. turkey, ham), fruit, and milk

Less than 1 hour before competition:

Consume more low-GI, carb-rich foods to ensure optimal fueling.

Sports gels, bars, or drinks
Pretzels, crackers
High-carb granola bars
Fresh fruit

Foods higher in fat and protein such as steak and eggs, pizza, nachos, and hot dogs will leave the stomach very slowly and be unavailable for fuel during exercise and should be avoided immediately before exercise.

During activity:

Give additional fuel to exercising muscles during prolonged exercise.
High intensity in a short duration (around one hour) activity: Carb consumption can improve performance
2+ hours of activity: Carb consumption can help prevent or delay hypoglycemia (low blood sugar) and increase endurance

Sport gels, bars, and drinks
Small piece of fruit such as a clementine, half a banana, small apple, handful of grapes

Immediately after competition:

Carb and protein consumption is needed immediately after activity.

Low-fat chocolate milk
Smoothie or protein shake
Yogurt
Bagel
Piece of fruit with peanut butter
Protein bar or crackers

1-2 hours after competition:

Recovery is necessary for restoration of muscle (refueling), replacement of fluid and electrolytes lost in sweat (re-hydration), protein synthesis for repair and adaptation (rebuilding), and care of other bodily systems and processes (e.g. immune, inflammatory, antioxidant).
Consume carb-rich and protein-rich foods to aid in muscle repair.

Whole grain or brown rice with grilled chicken/fish
Whole wheat pasta with meat sauce or meatballs
Sub sandwich or wrap
Sweet potato and steak
HYDRATE!

Hydration:

To help keep athletes well hydrated, encourage them to:

Stop at the drinking fountain between classes.
Bring a large water bottle to school and to practice so that they may take frequent water breaks.
Drink fluids with their breakfast and lunch.
During practice and in game situations to drink during time outs or breaks in play, and to drink even if they claim they are not thirsty (since thirst is not a good indicator of hydration).

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