Food Nutrition
Think of your body as a gas tank, only put in as much fuel as you will be using. On active days, you are using more fuel, and therefore need more calories to “fill your tank”. On INACTIVE days decrease the fuel you put into your body by avoiding fast digesting carbs and medium to high fat meats.
Good Nutrition Everyday: By making a conscious every day to eat properly, you are putting yourself in the best possible position to maximize your performance.
During Practice or Competition
Distance: Six ounces of water per 20 minutes of activity
Sprinter & Jumpers: Eight ounces of water per 20 minutes of activity
Day of Competition Breakfast
If your event is 2 -3 hours or more after breakfast, this should be a substantial breakfast.
Examples: Frozen waffles with peanut butter and fruit, fruit or yogurt smoothie and a piece of toast, granola bar or energy bar, peanut butter sandwich and juice, oatmeal, bagel/egg/cheese sandwich, yogurt mixed with cereal and fruit, Whole Eggs, Egg Whites, etc.
Meals 3-4 hours before competition:
Examples: Lean meat sandwiches (95 percent Lean Ham, Lean Sliced Roast Beef, Tuna in Water)/pretzels/fruit, tortilla wrap with low-fat cheese and ham/baked chips/juice, broth based soup with noodles or rice/crackers, cold pasta salad/string cheese/sports drink, peanut butter sandwich/banana/crackers.
Snacks 1-2 hours before competition:
Examples: Bagels, toast, yogurt, graham crackers, dry cereal, pretzels, trail mix, fig newtons, energy bars, animal crackers, rice cakes, canned or fresh fruits (Apples, Bananas, Cantaloupe, Grapefruit, Grapes, Oranges, Pears, Pineapple, Raisins, Watermelon Strawberries), juice, oatmeal cookies, chopped walnuts, unsalted roasted Peanuts, beef jerky, etc.
The closer to competition, rely more on liquids and small snacks-juice, honey, or sports drinks.
Fueling between events:
If there is more than 2 hours between competitions, choose both Carbohydrate and Protein.
- Examples: Lean meat sandwich, non-fat yogurt with cereal, tortilla wrap or pita sandwich with a piece of fruit, peanut butter sandwich and juice, bagel/low-fat cream cheese with a fruit smoothie
- Examples: Low-fat crackers, high carbohydrate energy bars, fig newtons, smoothies, juices, bagels, dry cereal, yogurt, animal/graham crackers, toast, pretzels, vanilla wafers, fruit leather or fruit roll-ups, bananas, meal replacement drinks (core power), English muffins, dried fruit trail mix, sports drink, etc.
Fueling after event(s):
Refuel and re-hydrate within 30 minutes after event. The goal is to restore muscle glycogen, repair muscle damage, and replace fluid and electrolytes. This 30 minute window of opportunity helps to maximize recovery and enable you to bounce back for future training and events.
Ideas for quick foods to eat within 30 minutes:
- 24 oz sports drink + bagel + peanut butter
- Sports bar + sports drink
- Bowl of cereal with dried fruit and nuts + fluids
- Leftover sandwich + juice + water
- Yogurt + bagel + water or sports drink
- Protein/carbohydrate repletion drink or meal replacement drink
- Fruit + thick crust cheese/veggie pizza + water
What if I don't feel like eating right after my event?
Focus on liquid products.
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