Today we will focus on the topic of “Nutrition for Athletic Performance”, the importance of nutrition to stay healthy, improve performance, and stay injury free.. As you plan to travel, you are not only planning to pack your gear, cleats, and uniform, but you can also prepare to pack your FUEL – water, electrolytes, snacks, and maybe even a meal. This is important! Your body is the most important part of your player!
TOP PRIORITY – Hydration is Key! When you are even 1% dehydrated, you start to fatigue early, have decreased alertness and mental health, and have increased risk of injury. Over 50% of young athletes go into games dehydrated, so hydration should begin 3-4 days before game day.
Let’s talk about what to drink and how much for energy and performance.
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Start with half of your body weight and add back sweat and fluids lost throughout the day (16-24 ounces for every 1 pound lost). When we lose sweat, we also lose sodium and potassium (salty sweat). Therefore, electrolytes can be a great addition on training and performance days. My favorite electrolytes are LMNT, Nuun, and Relyte.
- Start your day with water!
- Buy a cool water bottle that encourages you to drink more. Does your kid drink more in with Straw/No Straw or Squeeze Bottle?
- Watch the color of your urine. This is great feedback!
- *Sleep a minimum of 8 hours!
Are you Eating to Fuel your Body?
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Some athletes will experience a lack of appetite before or after a game. Due to nerves and exhaustion, each athlete may respond different. Therefore, we must focus on using food for fuel throughout the entire day, on training days, and non-training days. Food is your fuel and energy source and everyday is equally important.
For players that enjoy smaller portion sizes, combining snack can become a meal as long as both meals and snack are equally balanced with nutrition.
Each player should be eating every 2-3 hours with meals and snacks having a combination of starchy carbohydrates, fruits and vegetables, and protein. On hard training days and game day prep days, you will need 50% carbohydrates with 25% vegetable/fruit, and 25% protein. On lighter days the percentage will be equally balanced and lower on carbohydrates. However, as busy athletes, we need the quick energy for increased performance and decrease risk of injury.
Likewise, we want to avoid GI distress on hard training and game days. Some fats and heavy proteins are hard to digest. As we train hard, the blood leaves our stomach to feed our muscles. Therefore, avoiding heavy fats and proteins such as steak and burgers on game day is important for most. You also may find it best to avoid fiber and fatty snacks within the hour before your game- nuts, seeds, berries. Constantly evaluate your player.
What is Nutrient Timing for Performance? Get Ready Game Day is Here!
Meal: 3-4 hours before warm-up
Snack (less fiber and fat): 1 hour before warm-up
Carb Snack with Electrolytes: 15 minutes before and half-time
Snack: within 60 minute post game
Performance Meal: within 3 hours post game
BREAKFAST and SNACKS Ideas: (Think of a Starbucks Protein Bento Box style snack and get creative with variety)
- Toast with Almond/Peanut Butter and 1/2 Banana
- Lunch meat roll-ups with fruit
- Apple with Almond/Peanut Butter
- Fruit and Protein Smoothie
- Waffle with Nut Butter and Fruit
- Yogurt with Fruit and Granola
- Cheese Stick with Crackers
- Carrots with Hummus and Fruit
- Pretzels with Hummus or Cheese
- 1/2 Sandwich (Turkey and Cheese or PBJ)
- Rice Cake with Almond/Peanut Butter and Fruit
- Bars (KIND Bars, Lara Bars, RX Bars, Cliff Bars, 88 acres)
- Hard Boiled Egg with Fruit
HALF-TIME Refueling Ideas:
At the Beginning of Warm-up and even half-time, our players will often need a pump up snack to help them get through the game.
- Fruit
- Applesauce Packets
- Fruit Gummies
- Dried Fruit
- Electrolyte Drinks
- 1/2 Granola bar or Nutri-grain bar
Lunch is often best tolerated when we combine several snacks to make a lighter meal.
- Turkey Sandwich, Apple with Nut Butter, Baby Carrots
- PB&J, Greek yogurt, Orange
- Cheese, Stick, Apple, Trail Mix and a Cookie
- Boiled egg, crackers, fruit, cucumbers
- Loaded Salad
On-the-Go Meal options:
- Panera Pick 2
- Starbuck Bistro Boxes
- Rice Bowls – Chipotle, Taco Mama, Asian Bowls
- Wraps and Salads – Subway, Jimmy John’s
Enjoy the weekend! I’m ready to see you dominate the field with proper nutrition and elite performance!
If you’re looking to become a more healthier, vibrant version of yourself, check out my Heal your Gut, Heal your Body program. For more support please join my free Facebook Group Thrivewell where there will be extra tips and support to guide you along your journey or you can find me on Instagram.