FUELING FOR PERFORMANCE

To be at your top level of sports performance you can’t just eat anything you want.  You must eat to perform.  Your body will need the proper balance of nutrients to give you the energy to succeed during an event without fading out by the end. 

To start your pre-competition fueling regiment let’s talk about hydration.  This is probably the most important and the most overlooked when it comes to preparing for competition. 

You should start thinking about your hydration the night before and use this recommendation.  You should drink 16 ounces of water before bed.  In the morning, after your bathroom trip, you should drink 16 ounces more and then again 2 hours before the game.  Ten minutes prior to the start of competition you should drink 8 to 10 ounces.  This would be a good time to have a sports drink to top off your fuel tank.  You can definitely drink more but be careful not to over do it to close to game time so you don’t have to leave the event in the middle to use the restroom!  You should then drink 6 to 8 ounces at all breaks. 

At post-game you should have another 24 ounces of liquid.  This is a good time for a sports drink to quickly replenish the carbohydrates and electrolytes lost during competition.  This will speed up your recovery time.  You should weigh yourself before and after competition and replenish 24 ounce of fluid per pound of weight lost during the game.  Your weight should be back to pre-competition weight before the next practice or game; this is a good indicator for making sure you are properly hydrated.  Your best choices for fluids include water, sports drinks with 4% to 8% carbohydrate concentration, juices or fruit drinks diluted to a one-to-one ratio.  Avoid all carbonated, caffeinated, or alcoholic beverages.

With regards to your pre-competition meal choice; it should be consumed 2-3 hours before competition and consist of primarily of carbohydrates (60-70%).  Some great choices would be pasta, rice, potatoes, whole grain breads and cereals, vegetables, fruits, and some dairy like fruit yogurt.  Be cautious of salads and hard to digest food before a game. These carbohydrates are the primary fuel for your muscles and brain that allow you to think and perform during the game.   Carbohydrates are stored in the muscles and liver in the form of glycogen.  This glycogen is then used during activity by the muscles to make them contract and is their quickest fuel source.  If your glycogen stores are depleted during your activity, the body will switch to alternative fuel sources, like fat, which are not as effective.  This can cause you to feel sluggish and reduce your stamina. 

Now the competition is over and your have left everything you had on the field.  Now it is time to refuel. Your recovery meal should be consumed within an hour of finishing competition. Don’t forget your sports drink or water need that we discussed earlier.  Your recovery meal should be balanced with two thirds being carbohydrates and the rest being divided between fruits, vegetables, and lean proteins like chicken, lean meat, or fish.

Now it is tournament time, you don’t always have time between events to recover or fuel normally.  If you have two hours or less liquid meals are for you.  Most will provide you with about 240 calories of balanced nutrition.  If one doesn’t feel like one is enough for your energy needs, have two.  Liquid meals will absorb into your system within one hour and replenish your depleted stores.  If you have 2-4 hours before your next event, eat a snack and a sports drink immediately after your first event ends.  This should be a high carbohydrate, low fat snack.  Don’t run to the snack stand and get a hot dog and a slice of pizza and expect your body to be ready to perform at its best.  Smarter choices like a sandwich or an energy bar will give you the fuel your body needs.  Peanut butter, lean turkey, chicken, ham or roast beef along with whole grain breads are a good sandwich option.  These are satisfying snacks that will not sit too heavy in your stomach and will have you refueled and ready to win.

I hope these guidelines will prepare you for your next competition. Then guide you in recovering and refueling in preparation for your next event.  Please feel free to share these suggestions with other athletes, coaches, parents, and even booster clubs if your team is lucky enough to have organizations preparing your pre and post game meals.  

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