FUELING FOR SUCCESS

Fueling For Success

NUTRITION: JILL DANIELS

Nutrition habits before practice just as vital as before a game

Eating well before practice is just as important as eating well before competition. If you are well fueled, you’ll be better able to train hard, which means that you’ll have an edge over the competition. Many athletes show up to practice without appropriate fuel on board, which results in muscle fatigue, inability to focus, lack of energy and difficulty working at higher intensities.

Fueling properly before practice can provide these benefits:

“º”º Increased energy 

ҼӼ Improved mental focus

ҼӼ Greater endurance and strength

ҼӼ Hunger prevention

“º”º Improved mood and attitude 

ҼӼ Decreased risk of injury

One key component is to eat carbohydrates before you train. Carbohydrates are your body’s main energy source and preferred fuel, especially for working at higher intensities. Protein and fat are also important, but since they take longer for your body to digest, make sure to allow time for that. Depending on your schedule, you may choose to eat four hours before practice, one hour before, or somewhere in between. The closer you get to your practice time, the less food you want to eat. This way, food isn’t sitting in your stomach weighing you down as you’re training.

Every athlete’s body is unique, and each athlete has individual goals and challenges. Customize these suggestions and portion sizes so that you’re not hungry during practice, but you’re also not too full with food jostling around in your stomach while training.

On competition day, stick with the foods, portions and meal timing that you’re familiar with. Once you’ve found something that works for you on training days, implement that for days you compete. Avoid trying new foods on these days since you don’t know how your body will react. You don’t want to risk being sidelined for stomach distress.

Eat well, play hard and have fun! ✪

WHEN TO EAT WHAT

Hours Before Activity        Calories Examples

1      100-200           Banana or granola bar or smoothie

2       200-400           Yogurt & graham crackers

3      400-600           Tuna sandwich & pretzels

4      600-800           Chicken with pasta & veggies