Recovery nutrition is just as important as everyday practice when final competitions are at stake. Be sure to follow these few tips in the upcoming weeks.

• You should begin consuming fluids and carbohydrate immediately after exercise to help the body replace fluids lost in sweat and to replenish muscle glycogen stores.
• Research indicates that a 154 lb athlete should consume 50-150 grams of carbohydrate (200-600 calories) within the first two hours following exercise to optimize the replacement of muscle glycogen stores.
• As little as six grams of protein (more is not better) may accelerate protein synthesis in the muscles following exercise. Expensive protein powders and amino-acid supplements are no more effective than normal foods (e.g., meat, fish, eggs) at providing the necessary amino acids, but a viable option if on the go.
• It is important to replace both water and electrolytes (especially sodium) during and following exercise to minimize dehydration, to stabilize blood volume, and to avoid muscle cramps.
• Although there are exceptions, athletes generally require at least 7-8 hours of sleep each night to perform at their best.

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EAT LESS FAT 

Fat takes longer to digest than other macronutrients.  If a high fat meal is ingested before an intense workout, it can lead to decreased performance and fatigue, as well as an upset stomach. Alternatively, carbohydrates and lean proteins are easily digested and can improve performance if consumed before and intense workout.  Athletes should not consume more than 25% of there total calories from fat.  Some high fat offenders include:

• Butter, margarine
• Sour Cream
• Mayo
• Whole Milk
• Ice Cream
• Sausage, bacon, or other fatty meats
• Fried foods
• Chips
• Doughnuts

Replacement Options could include:

• Jelly
• Yogurt, low fat sour cream
• Mustard, Italian dressing
• Skim Milk
• Low fat frozen yogurt
• Lean meats like chicken, fish, or turkey
• Baked or Grilled foods, whole grain subs
• Pretzels, granola bars, nuts
• Graham crackers

Make sure to plan ahead and choose low fat meals before practices and games to compete at your best!

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NUTRITION:  Fast Food Focus

Although whole foods are always a better choice, busy lifestyles sometimes leave no other alternative over fast food.  Most fast foods are "supersized" in fat but downsized in nutrients. Know which foods keep your engine running without loading you down. Here are some good choices:

Fill your training table up with nutritious foods and fluids. Think of healthy choices as sports nutrition gear you can't GO without!  For more info, go to the Nutrition Page.

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Vitamins & Minerals Part 2

Calcium

Calcium deficiency can lead to:

• Decreased Bone Development
• Stress Fractures
• Soft Tissue Injuries
• Muscle Cramping
• Osteoporosis

Athletes should be encouraged to meet calcium needs through foods. If this is not possible (some athletes are lactose intolerant or unwilling to consume dairy products), Tums or a calcium tablet may be used.  No blood test is required to evaluate deficiency.  The recommended intake for high school athletes is 1300 mg/day. 

Calcium containing foods include:

• Milk (300 mg in 8 oz.)
• Yogurt (300 mg in 8 oz.)
• Hard Cheeses (200 mg in 1 oz.)
• Cottage Cheese (70 mg in ½ cup)

Other sources of calcium include salmon, broccoli, fortified cereals and orange juice.

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Vitamins & Minerals Part 1

Eating a well rounded diet high in fruits, vegetables, and whole grains helps meet vitamin and mineral needs. 

Two of the most critical micronutrients for high school athletes are iron and calcium.

Iron

Iron deficiency can lead to:

• Decreased athletic performance
• Fatigue
• bruising

High school athletes are at risk for iron deficiency for several reasons:

• Increased needs due to training
• Restrictive (intentional or unintentional)  energy intake
• High use of anti- inflammatory medications
• Stress

The best way to evaluate if an individual is iron deficient is through blood tests of your ferritin, hemoglobin, and hematocrit, although this is not often possible at the high school level. The best advice is for all athletes to include iron rich foods and a multivitamin into your daily routine.  It is not recommended that athletes supplement with iron tablets unless found to be iron deficient through blood tests.

Iron containing foods include:

• Meat
• Green leafy vegetables
• Eggs
• Fortified cereals

Iron is best absorbed when taken with Vitamin C containing foods.  It is least absorbed when taken with Calcium containing foods.  Male athletes should eat 12 mg/day of iron.

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Recovery Hydration

A pound of sweat contains 400-700 mg Sodium, and 80-100 mg Potassium.  During 2 hours of practice, you may lose anywhere from 1,800-5,600mg Sodium, and 300-800 mg Potassium.  The more you adapt to intense exercise, less of these nutrients will be excreted. Below is a list of Sodium and Potassium containing foods that would be beneficial after hard workouts.

Recovery Food                                                                             Sodium           Potassium

Pizza                                                                                             1300 mg

Macaroni and Cheese                                                               1,060 mg

Chicken Noodle Soup                                                                   830 mg

Spaghetti Sauce                                                                            820 mg

1 packet salt                                                                                   500 mg

Cheerios                                                                                          290 mg

American Cheese, 1 slice                                                             260 mg

Potato, 1 large                                                                                                           760 mg

Yogurt                                                                                                                          530 mg

Orange Juice, 8 oz.                                                                                                   475 mg

Banana                                                                                                                       450 mg

Raisins, ¼ cup                                                                                                           300 mg

Sodium and Potassium are both minerals that aid in maintaining normal water balance in your body.  If you are thirsty, you are already dehydrated and need to drink water, and replenish theses minerals.  If you are cramping, you need to replenish these minerals.  It is recommended that you use whole foods to get your needed allotment of sodium and potassium rather than use pure salt or potassium supplements.

Good Luck this week!

Mindy

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What to eat before you compete 

What you eat before you compete can make or break your performance.  Each person is unique with food preferences and aversions, so no one “magic meal” will ensure top performance for everyone.  

What You Eat Before You Train or Compete Has 3 Main Functions:

• Helps prevent hypoglycemia (light headedness, fatigue, shakiness)
• Helps settle stomach by absorbing gastric juices and delaying hunger
• Helps fuel muscles

Do’s and Dont's of Pre-exercise Meals:

• Choose long-lasting carbohydrates 3-4 hours pre-competition. Examples include yogurt, bananas, oatmeal, milk, powerbars, bean soup, and apples.
• Choose tried-and- true foods 1 hour before competition.  Bread, English muffins, bagels, and pasta are some examples.
• Limit high fat proteins.  Fat takes longer to digest in the stomach. Try to avoid foods such as cheeseburgers, fries, ice cream, and butter loaded pancakes.  More of your energy will go towards digesting these foods instead of towards performance on the field.
• Be cautious with sugary foods.  Most athletes are not negatively affected by high sugar foods pre-competition, but some athletes may experience a drop in blood sugars resulting in sluggishness and light-headedness.

Timing Meals Before Events: 

For afternoon events-

An afternoon game allows for you to have either a big, high carbohydrate breakfast and light lunch, or a substantial brunch by 10 am, allowing 4 hours digestion time.  Have a high carbohydrate meal the night before, and aim to be adequately hydrated the day before cutting out sodas and coffee for at least 24 hours.   

Good Luck this Week!

Mindy