Nutrition Information
Simple Nutrition Information
- Hydration must be accomplished around the clock
- It is best to consume cool water (40-50º F)
- Sports drinks (<8% solids) are ok but not necessary with activity less than 90minutes
- Making weight by restricting fluid harms performance, re-hydration takes time
Hydration Do’s & Don’ts
- Don’t wait until thirsty to drink water
- Drink more than enough to satisfy your thirst
- Drink more than you think you need before an event or practice
- Take weather into consideration
- Don’t discount your needs when it is cool
- During activity – drink 6-8 oz of cool water every 15-20 minutes
- Heat illness can be deadly serious
Tips for increasing glycogen levels
- Eat breakfast every day
- Select meals with all five food groups
- Use snacks to power up on starch
- Decrease activity day before event
- Drink plenty of fluids
Pre-game Meal Guidelines
- Allow time for digestion, about 2-3 hours
- Choose starchy foods for easy digestion
- Moderate amounts of protein only, digestion occurs more slowly
- Limit fats/ oils due to long digestion period
- Restrict sugary foods > can cause swings in blood glucose levels and lead to energy lows
- Avoid caffeinated drinks, can cause increased urine output
- Causes dehydration & discomfort
- Avoid foods that produce gas
- Choose foods that you like and agree with you
- Drink fluids with all meals & snacks
Fueling for All Day Events
-
Eat several mini meals, about 300 calories
Careful of sugars and fats
- Healthy snack foods including: fresh fruits/juices; breadsticks/crackers; string cheese; bread/ jelly; yogurt; milk
Post Event Meal for Recovery
Drink plenty of fluids
Eat whole foods which include proteins, vitamins, minerals in addition to carbs vs carb supplements
You need 1gm of carbohydrate per kilo of body wt for recovery
Ideally, eat within 2 hours afterward if you can tolerate it
