Game Day & Sports nutrition

Timing Full Meal 2-3 hours prior to competition The Body will have enough time to digest and utilize the nutrients for energy Snack 30 to 90 minuets prior to competition Decreasing the amount of food consumed will allow for more complete digestion and the athlete being less tired or sluggish Adjust the size of your meal based upon when you will be consuming in relation to time of competition Timing is critical to optimizing performance

Meal composition macroNutrients Carbohydrate – primary fuel source Potatoes, whole grain breads, rice Protein – Include in all meals/snacks to help support growth and repair muscle Chicken, beef, fish, eggs Fats – caution in pre game meals Typically a good way to increase total calorie intake for growing athletes, however fats will slow digestion which is not ideal prior to competition

Meal composition Continued… What should my Snack look like? Granola bar, RX bar, fresh fruit Fruit smoothie, cereal, beef jerky What should my complete meal look like? Breakfast – eggs, roasted potatoes, fresh fruit Lunch – turkey sandwich on whole grain bread, carrots, fresh fruit Dinner – grilled chicken, sweet potato, fresh fruit

Situations to avoid gi distress - leads to poor performance Stay away from foods high in fiber Legumes, salads, and cruciferous vegetables Stay away from foods high in fat Fried foods, full fat dairy, bacon Stay away from foods high in sugar Candy & sweet snacks, full sugar sports drinks, many protein bars

Situations to avoid continued… gI distress – leads to poor performance Stay away from spicy foods May cause heartburn Stay away from new foods Stick with items that are tried and true

Fluids Should be a priority from the moment athletes wake up Especially important for the 2-3 hours prior to competition Focus on water as the main source for hydration For events lasting longer than 60 minuets a sports drink or supplement may be necessary to replace electrolytes lost through sweat important to hydrate during competition 4 ounces every 15 minuets

Fluids continued… Continue to hydrate after competition Replenish by drinking 16 to 20 ounces of water for each pound of bodyweight lost through sweat Performance can be greatly impacted by dehydration As little as a 2% loss in bodyweight through sweat can lead to fatigue, decreased cognitive function, decreased motivation, heat related illness

Summary Timing is critical Adjust based on the timing of the event

Contact us for more information Ryan goldin – rg5520@yahoo.com John busing – jbusing12@gmail.com