|
William Fremd High School
Girls Swimming & Diving
Fish Food
Take your mark.....
Ever had a day when you skipped lunch
and then felt weak and lightheaded at practice? Have you ever run low on energy
during a tournament or lengthy competition because there was nothing there that
you wanted to eat? While traveling to an event, have you eaten food that you
usually don’t eat and ended up with a stomachache? If you answered yes to any
of these, you probably already know that leaving nutrition to chance can hurt
your performance. Carrying food with you is one solution to these and other
common nutrition problems. World- class athletes have long known that a
backpack, gym bag or locker can make a great training table.
Basically, packed food needs to be sturdy, ready to eat, and it should
not need refrigerator. We’re not talking gourmet meals, but with some planning
you can get the fuel you need to perform your best.
Carbohydrate To Go.....
Carbohydrates provide fuel for you muscles to work long and hard. High
carbohydrates foods and beverages, like breads, muffins, crackers, rolls,
doughnuts, bagels, candy, chips, cookies, granola bars, pretzels, popcorn,
cereal, soft drinks and juice are easy to pack, and they also are available from
most vending machines and convenience shops.
Other carbohydrates, like fruits and vegetables, are sometimes hard to
obtain unless you pack them. Fruits and vegetables are full of vitamins and
minerals that help your body recover from training and keep you from getting
sick. Pack pieces of fresh fruit, sealed containers of canned/ dried fruits or
plastic bags of raw fruits and vegetables in your backpack, bag or locker.
Packable Protein
The biggest stumbling blocks for most athletes is, what else to pack.
After all, athletes cannot live by carbohydrates alone. Make sure your portable
training table contains food rich in protein. Protein is essential for repairing
and building muscles.
Here are some protein-rich foods to pack:
*Peanut butter, spread on bread or crackers or use
as a dip for carrots or celery
*Canned tuna, chicken, salmon, sardines
*Beef jerky
*Sealed cheese sticks or cheese slices
*Liquid meals in a can or carton, like Boost or
Ensure
*Peanuts, walnuts, almonds, cashews, and other nuts
*Sunflower seeds
*High protein sports bars
If you have a tote with an ice pack or access to a refrigerator, you can
pack deli meats, yogurt, cottage cheese, hard-boiled eggs and other refrigerated
protein-rich foods.
Do not eat meat, dairy products and eggs that have been at room
temperature for more than two hours. They can make you sick. It is not uncommon
to eat spoiled food, because it doesn’t always have a bad taste or smell. Many
athletes have had their performance ruined because of food poisoning. This can
be avoided by keeping your cold foods cold.
Beverages
Don’t overlook the obvious--- beverages. Drinking a variety of
beverages during the day keeps you hydrated. Bottled water, sports drinks, juice
boxes and soft drinks are easy to carry, because they do not need refrigeration.
If you have a tote with and ice pack, round out beverage choices with white or
flavored milk.
Competition Days
On competition days, nutrition goals should be to eat enough to feel
comfortable, and most importantly, to get enough fluid so you are hydrated. Pack
foods that: 1)you usually eat, 2)agree with you and 3)you like. Eating on
competition day should be routine and predictable; carrying food with you makes
that easy to accomplish.
An important thing about carrying food with you is that it allows you to
control what and when you eat. For example, during games or other lengthy
competitions, many athletes do not eat large pre-competition meals, instead,
they like to graze—eating every few hours. To prepare for this, pack you
day’s food in individual bags and eat one item every hour or two, between
sets, games, innings, periods or quarters. For example, you might pack a handful
of grapes in one bag; others may contain a cup of cereal, four graham crackers,
one-half a peanut butter sandwich or whatever is a desired food in a portion
size appropriate for you.
Quantity
A common mistake is not packing enough food. If your day is full from
dawn til dusk or later, you need to carry enough food for the whole day. In
fact, you may need to dedicate and entire backpack or gym bag to food and
drinks.
Take Charge
When you meet your opponent, you want to have an advantage. Part of that
advantage is not leaving nutrition to chance. Turning a backpack, gym bag or
locker into a training table puts you in control.
Editor’s Note: This article was originally written for
middle and high school students, but the information is good for all athletes of
any age. Coaches are encouraged to share the article with their athletes.
|
