We established last week that the type of food you eat can dramatically alter your performance on the field. So this week we want to go over what and when exactly should you eat in order to bring your game to the next level. Our new concept is to think of food as fuel. An athlete needs to do a quick checklist before determining what type of fuel will be best for them. The checklist includes:
1.) Intensity (how hard will you be working? Light jog or sprint intervals?)
2.) Duration (how long will you be training? A 90-min match or a 30 min weight session?)
3.) Athlete’s fitness status (what is your current level of fitness? Superior or maybe you’re just starting)
The world of nutrition is a complex one and we could write page after page explaining the phenomenon behind it, but we are going to break it down and just cover the most important aspects. The number one energy source that fuels exercise is…. CARBOHYDRATES. When your body is lacking carbs the length of your workout and the intensity at which you can go at dramatically decreases. Let’s get into the important facts about what to eat before a match…
1.) Eat 3-4 hours before competition (this allows for proper digestion and builds up energy stores)
2.) The meal should contain 150-300g of carbohydrates (this will allow your body to fuel itself throughout the game)
Examples:
- Peanut butter and jelly sandwich on a bagel with a side of fruit.
- Turkey and cheese sandwich with side of fruit
- Pasta
- Chicken with vegetables and rice
- Oatmeal with fruit
- Fruit juice, sports drink or water are good choices for beverages
As soon as the match is over you need to replenish you body immediately (within 1 hour). The post game meal helps to repair and maintain muscle tissue that has been broken down from exercise. Good choices are chocolate milk, whole wheat pasta, potatoes, and protein sources such as chicken or steak.
Now that we have gone over the basics of proper nutrition, you are on your way to fueling up and playing like a champ!
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