By Matt Hummel:
With the Fall Sports Season in full swing it is vital that you are fueling your body properly to maintain peak performance over the course of the season.
Not only is proper nutrition vital when you are in your sport season, but it is vital for off season recovery and training as well as for anyone that is trying to lose or gain weight and live a healthier lifestyle.
This week we will be covering the What’s and Why’s of Basic Nutrition moving onto the How’s of Sports Nutrition and Basic next week. Below is a basic overview of the fuel sources that your body needs every day whether you are making big time plays on the field or cheering from the stands.
• Normal Daily Intake: 8 – 8 oz glasses of water, etc.
• Pre-Exercise/Game: Drink at least 16 oz of water/sports drink 1 ½ hours
prior to game/workout
• Game/Workout: Drink 4-8 oz every 15 minutes
• Post Workout/Games: Drink a minimum of 24 oz or fluid post workout/game or 16 oz for every lb lost.
• Urine Color: Clear to pale yellow and frequent need to urinate means adequate hydration. Infrequent urination and/or dark urine mean need fluids. IF YOU ARE THIRSTY YOU ARE ALREADY DEHYDRATED.
• Dehydration leads to muscle cramps, causes headaches, dizziness, fatigue, and lower exercise intensities.
• In variety of foods (bread, cereal, grains, rice, pasta, dairy, fruit, vegetable, sweets, juice, sports drinks)
• Consume .5g of carbohydrates per lb of bodyweight within 30 minutes post workout/game.
• Daily consumption of 50%+ of calories. Adjusting based on activity. Lower on non training/competition days.
• Good Sources: whole grain bread/cereal, oatmeal, quinoa, whole wheat pasta, brown rice, baked/sweet potatoes
• Also includes fruit, applesauce, 100% juice
• Main fuel source for high intensity sports, increases energy levels, improves performance, not enough leads to crashing, and speeds recovery time and muscle growth.
• Stored in body as glycogen.
oLiver Glycogen: Important in regulating blood sugar and provide fuel to brain.
o Muscle Glycogen: Fuels muscles during training/games.
• Leans meats, poultry, fish, seafood, dairy, whey protein, nuts, beans lentils, soy.
• Consume .5-1g of protein per lb of body weight daily.
• Aim for 20-30g post workout/game. Must be within 30 minutes post game/practice/workout.
• Important for cell growth/repair, injury recovery, build/maintain muscle mass, and provides some energy.
• Animal fats (saturated) and vegetable oils (unsaturated).
• Necessary, but not in large amounts.
• Olive oil, oil based dressing, avocado, hummus, nuts, peanut butter
• Body fat protects vital organs, provides insulation from cold, transports vitamins through body, and source of fuel for long-term exercise.
Everyone is different when it comes to food allergies and their nutritional needs. T
his article is to provide insight into the basic guidelines used by IGNITE Elite Athletic Training for our athletes and clients and is not a prescription for everyone. To further explore your nutritional habits and dietary changes it is suggested that you consult with a Registered Dietician.
The exercises and information provided are for educational only, and is not to be interpreted as a recommendation for a specific treatment plan. Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. Matt Hummel and IGNITE Training, LLC. disclaim any liability from and in connection with this information.