Nutritional Guidance

Brought to you by Tracee Sidell  C.N.C., C.S.N.C.  Certified Sports Nutrition Counselor

Fueling the Athlete

Athletics are becoming increasingly competitive. More and more emphasis is being placed on how well you perform. To reach your highest potential, all of your body systems must be perfectly tuned. Nothing is more important to your well-being and ability to perform than good nutrition. Without the right foods, even physical conditioning and expert coaching aren't enough to push you to your best.

The energy used for muscular activity is provided mainly by the carbohydrates and fats in our diet. Proteins, though important staples, are not an energy source. They serve as the building blocks for growth & repair of cells. Carbohydrates are the most efficient fuel for your body during strenuous exercise. They are broken down & stored in the muscles & liver as Glycogen.

Pre-Game Strategies

The glycogen stores you have available right before an event are the result of how you've eaten and exercised for the past several days. Once glycogen stores are exhausted, it takes at least 2 days to fully restore them. So don't look to the pregame meal to provide the bulk of your energy for the game, start preparing at least two days before, or better yet, make healthy choices every day! Here are some tips to help keep glycogen reserves up:

  1. Start each day with a good breakfast. Cold cereal, milk, toast, fruit (or juice) makes an easy meal providing plenty of starch. 

  2. Select meals that contain foods from all 5 food groups. Our bodies use nutrients more efficiently when they are consumed together.

  3. Use snacks as another opportunity to power up with quality carbohydrates - But remember to make HEALTHY choices! 

  4. Give carbohydrates extra emphasis at least 2 days before the game.

  5. Drink plenty of fluids, even at mealtimes, to prevent dehydration.

Your pre-game meal

What you eat the day of the event can affect your level of performance greatly. Here are some guidelines to help you along:

  1. Allow enough time for proper digestion. Eat the pregame meal at least 3 hours before the event.

  2. Choose a meal that's high in starch like whole grain breads, cereals, & pasta. Starch is easy to digest and helps steady the levels of blood sugar. 

  3. Consume only moderate amounts of protein, such as lean meat, chicken, & eggs. Protein foods take longer to digest than starch. A high-protein meal could lead to increased urine production, which can add to dehydration. 

  4. Limit fats and oils as in fried foods. They take too long to digest.

  5. Restrict sugary foods. Sweets can cause rapid energy swings in blood sugar levels and result in less energy.  

  6. Avoid foods and drinks that contain caffeine. Caffeine stimulates the body to increase urine output, which can contribute to dehydration problems and cramping.

  7. Watch out for foods that produce gas. Be aware of the foods that cause you problems and avoid them before an event. (some raw veggies, fruits or beans)

Pre-Game Nutrition

What you eat every day can have a big effect on how you perform. What you eat right before an event can be critical. Wrong choices can be disastrous. Right choices can give you a competitive edge.

While the pregame meal can supply your body with significant amounts of energy, don't expect it to supply all of the energy you'll need for the event. You should eat the right foods for several days before the event to charge up your muscles with glycogen. Glycogen is a key energy source your muscles use during most sports activities. Once glycogen stores are exhausted, it takes at least 2 days to fully restore them. So start preparing at least two days before, or better yet, make healthy choices every day!

Here are some tips to help keep glycogen reserves up:

  1. Start each day with a good breakfast. Cold cereal, milk, toast, fruit (or fruit juice) makes an easy quick meal providing plenty of starch 

  2. Select meals that contain foods from all 5 food groups. Our bodies use nutrients more efficiently when they are consumed together, 

  3. Use snacks as another opportunity to power up with quality carbohydrates - But remember to make HEALTHY snack choices! 

  4. Give carbohydrates extra emphasis at least 2 days before the game. 

  5. Drink plenty of fluids - even at mealtimes to prevent dehydration.

Pre-Game Guidelines

Although the pregame meal won't cause large increases in muscle glycogen, it will help avoid hunger during the event; stabilize blood sugar levels, and add some food energy to compliment existing energy stores of muscle glycogen. It should hydrate the body, provide a relatively empty stomach at game time, and help prevent an upset stomach or other adverse reactions to food.

  1. Allow enough time for proper digestion. Eat the pregame meal at least 3 hours before the event.

  2. Choose a meal that's high in starch like whole grain breads, cereals, & pasta. Starch is easy to digest and helps steady the levels of blood sugar. 

  3. Consume only moderate amounts of protein, such as lean meat, chicken, & eggs. Protein foods take longer to digest than starch. A high-protein meal could lead to increased urine production, which can add to dehydration. 

Menu suggestions

  1. Cereal, banana slices, milk, toast/jam, pineapple juice, water.

  2. Poached egg, toast/jam, milk, OJ, water.

  3. Pancakes, applesauce, milk, grapejuice, water.

  4. Chicken noodle soup, crackers, orange, low-fat yogurt, water.

  5. Turkey sandwich/bread & lettuce, apple, milk, tomato juice, water.

  6. Low-fat cottage cheese, peach, breadsticks, milk, apple juice, water.

  7. Spaghetti/tomato sauce, bread, milk, apple juice, water.

Daily Diet Basics

  • 2-3 servings of lean meat, poultry, fish, dry beans, eggs (1 serving is 3oz)

  • 3-4 servings of milk, yogurt or cheese (1 serving is 1C of milk or 1 1/2oz cheese)

  • 6-11 servings of whole grain breads, rice, cereals & pasta (1 serving is one slice bread or 1C pasta, rice or cereal).

  • 2-4 servings of fruit (1 serving = 1 piece of fruit , 1C juice )

  • 3-5 servings of vegetables (1 serving = 1C cooked or raw) 

 

Refueling the Athlete

 

What´s for lunch? It depends on how much time there is between games. In a perfect world, 3 hours or more is always ideal. Carbohydrates should be the focus. Pasta, rice, veggies, potatoes (baked NOT fried), breads and cereals. Lean meats in very small amounts. Skip the sodas please. Water or a sport drink is better. Sub sandwiches are okay. Just go for the lean meats and avoid all the fatty extras like mayo, oil, cheese, etc. If you must have a burger (NOT recommended) - no cheese. And remember no fries either. Save that for the day after the tournament.

When you only have a few hours or less inbetween games, apples, bananas, raisins, pretzels, cereal (even dry), granola bars, bread sticks, fig newtons, bagels, english muffin, blueberry muffin, fruit juice, etc. Remember to avoid the foods that cause you stomach upset. And most importantly - Drink water!

Your post-game meal

After the game, much of the glycogen in your muscle and liver tissue has been used up and the creation of new muscle protein slows. To promote glycogen recovery, consume nutritious foods and drinks that are high in carbohydrates. When you eat the right foods, your body can replace lost glycogen rapidly and normal creation (synthesis) of new proteins can resume.

Whole foods like cereals, whole grain breads and pastas are ideal for total recovery. These foods contain proteins, minerals and vitamins in addition to carbohydrates. You need these other nutrients along with high levels of carbohydrates for a complete, rapid recovery. To assist in total, rapid recovery, you should eat nutritious foods and drinks as soon as you can tolerate them after an event or practice. Ideally, you should eat food within two hours after the workout. Remember to drink plenty of fluids, even if you aren't thirsty. 

PS - A general rule of thumb for water/fluid intake is 1/2oz for every pound of body weight. i.e. 100lbs = 50oz of water daily. Adjust your intake to your needs. Cold & dry weather can increase your fluid needs as much as hot weather. 

Hydration

Plain, cool water is the fluid of choice when the actual exercise does not last longer than 60-90 minutes, including a tough practice session. You don't need an energy source in the fluid you drink to re-hydrate if you've been eating properly. Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

However, in some situations such as soccer tournaments where several games are being played each day. sport drinks containing carbohydrates and electrolytes can be a boost. 

  • Drink plenty of water 24 hours before an event. 

  • About 15-30 minutes before the start of the game or practice, drink a cup or more of water. 

  • During the game or practice (if it's high-intensity) drink 4-8oz of water every 15-20 minutes if you can. Drinking too much can cause stomach cramps. 

  • Drink plenty of fluids after the game. 

  • Remember to drink BEFORE you get thirsty. If you're thirsty, your body may already be dehydrated. 

Signs of Heat Exhaustion

Weakness, dizziness, headache, nausea or vomiting, and fainting are all indicators of heat exhaustion. The skin may be cool & moist and the pulse rate will be fast and weak. One should drink cool beverages, rest, take a cool shower, bathe, get into an air-conditioned environment, and wear lightweight clothing. Heat stroke occurs when the body becomes unable to control its temperature and the sweating mechanism fails, leaving the body unable to cool down. Body temperature may rise to 106 degrees or higher within 10-15 minutes.

Signs of Heat Stroke

An extremely high body temperature (above 103 degrees), red, hot, and dry skin (no sweating), rapid and  strong pulse, throbbing headache, dizziness, nausea, confusion, and sometimes unconsciousness can be indicative of heat stroke. One should call for IMMEDIATE medical assistance & cool the victim immediately using whatever methods available. Sponge with cool water, spray with cool water from a hose, place in a cool shower, or immerse in a tub of cool water.

Tracee Sidell  C.N.C., C.S.N.C.  Certified Sports Nutrition Counselor