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Nutrition  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. |
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Last updated on August 27, 2008 Original design by Nick Sarantakis |
