Parents/Athletes, I have yet to provide resources for game day nutrition, so here goes. I must say, I was shocked at the food choices of the athletes in the hours before and just prior to their game last week. In some cases, the boys ate little or no food at all. As a result, some not only encountered lulls in energy and werent able to take advantage of their conditioning, but many cramped up. Hopefully this article by Susan Kleiner, one of the most well respected people in the field of sports nutrition, will help. You can learn about Susan here drskleiner/about_dr_kleiner.html. Parents and athletes, please take the time to read through this and put yourself in the best position to perform at your best each Friday night. Coach Blaine RealizeNow.org GAME DAY MEAL by Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN “What and when you eat, day in and day out, will determine your body’s ability to recover, repair and grow. To really put your food to work for you, timing and combining of foods, meals and supplements will maximize mental and physical training and recovery.” …Dr. Susan M. Kleiner I’m opening this article on Game-Day Nutrition because it is absolutely essential to understand that performance on game day is not based on what you eat on the day of the game or competition, it’s what you eat day in and day out, for weeks and months before competition, that will ultimately determine overall performance. Once you get your nutrition foundation built, what you eat on the day of the game certainly helps. These are the key goals for your meals and snacks on competition day. * Hydrate and fuel during exercise * Boost mental focus and energy * Recover, build and refuel after exercise * Minimize muscle damage and soreness Before your game, fluids are essential: Drink throughout the day 2 cups immediately prior to exercise Among your fluids include water, nonfat/lowfat milk, and 100% juice (4-8 ounce servings). Your pre-game meal should be 3-4 hours before competition, but this is somewhat flexible based on individual adaptability. In other words, test it out and see what you’re comfortable with. Everyone is different. Pre-game Meal Protein, carbohydrate, healthy fats, fluids Example foods: Grilled fish/chicken, wild rice/potato, whole grain roll, sautéed green beans, salad, olives, fruit, milk, water If there is time, you should have a pre-game snack within 60-90 minutes prior to your event. The amount of food and timing is very individualized. Test this out before a game. Don’t ever experiment or do anything new on game day! Pre-game Snack: Carbohydrate + protein + fluid (minimal fat) Example foods: Yogurt+Fruit+Honey (or pre-sweetened yogurt) Cereal+Fruit +Milk Turkey Sandwich Crackers/pretzels + Apple + Low fat mozzarella cheese PB&J + milk Sports drink + whey protein Protein-energy bar/shake During your game or event, the goal is to stay well-hydrated: Fluids! 4-8 oz. every 15-20 minutes Sports drinks are a good choice on game-day
Posted on: Tue, 09 Sep 2014 21:39:16 +0000
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