During playoff season-attention to recovery and hydration detail is more important than ever!!Good hydration and recovery practices will help tap off glycogen stores to keep the working muscles fueled throughout the game and also help to prevent cramps.
Try to have a light snack before practice and make sure you have a snack within 30 minutes after practice this week. Carry something with you or stop at Wawa on the way home. 1%Chocolate milk and a banana or crackers would be a good choice. Eat a carbohydrate based dinner(see previous posts for examples), and then a healthy carbohydrate based snack.
Hydrate at breakfast and lunch and before practice. Take a gatorade to practice, sip when you can and finish on the way home.
Try to make time for breakfast this week -every gram of carbohydrate counts!
Use the hydration guidelines provided in the early posts for practice and game day.
Take care of your body this week-get adequate sleep, attend to hydration and recovery and reap the performance rewards on Friday night!!
Check out this video on Fueling for Performance -all Nutrition Recommendations provided are approved by SCAN.
http://www.scandpg.org/sportsnutritionvideo.php
Monday, November 16, 2009
Friday, September 25, 2009
A Few More Thoughts on Hydration
Remember... Dehydration is preventable!
1. Drink water throughout the day. Try to consume lots of water outside of practice. Check your urine color. Light colored urine(straw or lemonade yellow) is the goal.
2. Consume water and sports drinks during training. Drink at every practice, every day(every 15--20minutes if you can). Drink at halftime during games. Consistency in hydration is just as important as consistency in training.
3. Try to figure out how your body sweats. If you feel you are a salty sweater(white marks on your helmets, hats or dark shirts) you may be more prone to dehydration-drink your sports drinks, eat some salty foods-canned soups, pickles, olives, salted crackers and pretzels and lightly salt your foods.
4.Keep alcohol out of the equation when it comes to training and performance. The effects of even a small amount of alcohol can stay with you for 48-72 hours. Alcohol is a diuretic-which means it causes dehydration. Alcohol decreases testosterone function and impairs every aspect of training.
5.Remember that even a 1% drop in your body water level affects athletic performance. It will cause increased strain on your heart and reduced aerobic endurance. A 3-5% drop in body water(and that's only about 5 pounds for the 180-190 pound athlete) can cause reduced muscular endurance, reduced muscular strength, reduced mental capacity, feelings of fatigue, and cramping.
1. Drink water throughout the day. Try to consume lots of water outside of practice. Check your urine color. Light colored urine(straw or lemonade yellow) is the goal.
2. Consume water and sports drinks during training. Drink at every practice, every day(every 15--20minutes if you can). Drink at halftime during games. Consistency in hydration is just as important as consistency in training.
3. Try to figure out how your body sweats. If you feel you are a salty sweater(white marks on your helmets, hats or dark shirts) you may be more prone to dehydration-drink your sports drinks, eat some salty foods-canned soups, pickles, olives, salted crackers and pretzels and lightly salt your foods.
4.Keep alcohol out of the equation when it comes to training and performance. The effects of even a small amount of alcohol can stay with you for 48-72 hours. Alcohol is a diuretic-which means it causes dehydration. Alcohol decreases testosterone function and impairs every aspect of training.
5.Remember that even a 1% drop in your body water level affects athletic performance. It will cause increased strain on your heart and reduced aerobic endurance. A 3-5% drop in body water(and that's only about 5 pounds for the 180-190 pound athlete) can cause reduced muscular endurance, reduced muscular strength, reduced mental capacity, feelings of fatigue, and cramping.
Friday, September 18, 2009
Precompetition Fueling Suggestions for an Evening Game
Last week's blog included fueling recommendations for an afternoon game. This week's post focuses on fueling for an evening game. Follow the fueling recommendations for Wednesday, Thursday and Friday from last week's blog, and get in lots of good carbs (make carbs the foundation for every meal and snack), practice recovery nutrition after every practice, and stay on top of your hydration on a daily basis. Remember, it's not just what you eat and drink on game day that helps provide your body with adequate fuel for the game, it's how well you nourish and hydrate your body day in and day out. Make good nutrition a part of your personal game plan!!!
The following recommendations are just that - recommendations. If you have a particular routine you follow that you feel gives you a psychological or physiological edge - by all means - follow your routine!!
Friday night:
High Carbohydrate Meal(around 300gms.)
Low in fiber
Plenty of Fluid
Example: (Just some ideas-you add your personal touch): 2-3 cups pasta with 1 cup sauce and meatballs (or meat sauce)
1-2 slices of bread
soft spread margarine
banana
16 oz. 100% fruit juice or 16 oz. 1% chocolate milk
OR
2-3 cups rice
4 ounces chicken
16 ounces 100% fruit juice or chocolate milk
1 cup vegetables
2 tsp. soft spread margarine
1-2 slice bread
l banana
Snack: 1 cup frozen yogurt
2 fig newtons
Get some good sleep!!
Have your breakfast and lunch - make sure both meals are carbohydrate based.
Sample breakfasts:
1 cup orange juice
1 cup cereal
1 banana
1-2 slices toast
1-2 teaspoons jelly
1-2 teaspoons soft spread margarine
16 oz. 1% chocolate milk
OR
4 medium pancakes with syrup
8-16 oz. 100%fruit juice
banana
1% chocolate milk
Snack:
Bagel (use small amount low-fat cream cheese) or energy bar or low-fat yogurt with fruit
4 hours before game (around 3 PM):
1 large roll
4 ounces lean turkey or lean meat
3/4 ounce salted pretzels
8-16oz. 1% chocolate milk
OR
2 cups pasta with sauce
4 oz. meat
8-16 0z.1% chocolate milk
3/4 ounce salted pretzels
4:30-5pm
PB&J (if tolerated) or Sports bar(power bar)
small piece of fruit if tolerated
Sports drink - 16 ounces
Halftime:
Gatorade
2 salted crackers
1/2 piece fruit
Sip Gatorade throughout game if possible
After the game at tailgate:
RECOVER!!
Sandwich with chocolate milk or sports drink
The following recommendations are just that - recommendations. If you have a particular routine you follow that you feel gives you a psychological or physiological edge - by all means - follow your routine!!
Friday night:
High Carbohydrate Meal(around 300gms.)
Low in fiber
Plenty of Fluid
Example: (Just some ideas-you add your personal touch): 2-3 cups pasta with 1 cup sauce and meatballs (or meat sauce)
1-2 slices of bread
soft spread margarine
banana
16 oz. 100% fruit juice or 16 oz. 1% chocolate milk
OR
2-3 cups rice
4 ounces chicken
16 ounces 100% fruit juice or chocolate milk
1 cup vegetables
2 tsp. soft spread margarine
1-2 slice bread
l banana
Snack: 1 cup frozen yogurt
2 fig newtons
Get some good sleep!!
Have your breakfast and lunch - make sure both meals are carbohydrate based.
Sample breakfasts:
1 cup orange juice
1 cup cereal
1 banana
1-2 slices toast
1-2 teaspoons jelly
1-2 teaspoons soft spread margarine
16 oz. 1% chocolate milk
OR
4 medium pancakes with syrup
8-16 oz. 100%fruit juice
banana
1% chocolate milk
Snack:
Bagel (use small amount low-fat cream cheese) or energy bar or low-fat yogurt with fruit
4 hours before game (around 3 PM):
1 large roll
4 ounces lean turkey or lean meat
3/4 ounce salted pretzels
8-16oz. 1% chocolate milk
OR
2 cups pasta with sauce
4 oz. meat
8-16 0z.1% chocolate milk
3/4 ounce salted pretzels
4:30-5pm
PB&J (if tolerated) or Sports bar(power bar)
small piece of fruit if tolerated
Sports drink - 16 ounces
Halftime:
Gatorade
2 salted crackers
1/2 piece fruit
Sip Gatorade throughout game if possible
After the game at tailgate:
RECOVER!!
Sandwich with chocolate milk or sports drink
Thursday, September 10, 2009
Precompetition Fueling Suggestions for an Afternoon Game
Fueling up for an afternoon game can be a little more challenging than fueling for an evening game because you only have half a day to get your fuel in. However, with a little thought and planning, you can tank up your liver and muscle glycogen stores to make sure your muscle fibers get all the fuel they need - throughout the entire game! This is important, because when muscles aren't fueled they become fatigued. Remember, though, when sorting through these nutritional strategies and recommendations, that you factor in your own individual tolerances, choices, portions and what foods you feel give you a psychological edge.
Make sure you eat well Thursday, Friday, Saturday:
3 meals, 3 snacks - lots of good carbs forming the foundation of each meal - fruits, veggies, yogurt, milk, whole grain breads, cereals and crackers, etc. and follow the advice previously posted on the blog for recovery and hydration. Get your sleep - nutrients really go to work for you best when you are sleeping, so don't skimp on sleep!
Saturday night:
High Carb meal, low in fat, with plenty of fluid - pasta dishes, rice dishes, lean protein, cooked veggies, fruit. (A good dinner the night before a day game is essential).
Sunday-Game Day:
6:45-7AM-
Waffles with syrup, Skim or 1% Milk, Juice and 1-2 scrambled eggs or eggwhites
Pancakes, Skim or 1%Milk, Juice and 1-2 scrambled eggs or eggwhites
Cereal and Skim or 1% Milk with 2 slices Toast with small amount soft margarine and jelly and Fruit Juice.
*Try to keep the meal low fat, low fiber, with low fat proteins. If you are not a morning eater get in a fruit smoothie made with Skim or 1% Milk, Yogurt, and Fresh Fruit (you can even add a little honey and wheat germ), or have some Carnation Instant Breakfast made with Skim or 1% Milk and have some fruit with it. These are just suggestions - you can customize. If you have a particular routine on game day and have a breakfast that you know works for you physiologically and psychologically-by all means-you want to go with that breakfast! The important thing is to eat breakfast to "Break-the-Fast"and get something in shortly after waking.
9-9:30 AM(Busride)-
bagel and fruit or fruit juice, OR cereal bar and fruit or fruit juice, OR 1% chocolate milk with cereal bar
10:30 AM Mass
11:15 AM Pancakes and Gatorade, or PB&J with 20 oz. Gatorade, or Bagel with Gatorade, or Lean Turkey on Roll with Gatorade
1:30PM Warm-Up
During Game-Water and Gatorade
3:30PM Halftime-
Sip Gatorade and if possible eat 1/2 piece fruit and 2 saltines. Don't worry if you feel you can't eat-that's normal for some people-but sip that gatorade to get some carbohydrates to the muscles.
4:30PM Recover!!! - --Right After the Game- to help your muscles get right back in shape for for the following weeks practices and game...
Sandwich, 1%chocolate milk, few salted pretzels, fruit
Remember to adjust these guidelines according to your personal preferences and tolerances.
Make sure you eat well Thursday, Friday, Saturday:
3 meals, 3 snacks - lots of good carbs forming the foundation of each meal - fruits, veggies, yogurt, milk, whole grain breads, cereals and crackers, etc. and follow the advice previously posted on the blog for recovery and hydration. Get your sleep - nutrients really go to work for you best when you are sleeping, so don't skimp on sleep!
Saturday night:
High Carb meal, low in fat, with plenty of fluid - pasta dishes, rice dishes, lean protein, cooked veggies, fruit. (A good dinner the night before a day game is essential).
Sunday-Game Day:
6:45-7AM-
Waffles with syrup, Skim or 1% Milk, Juice and 1-2 scrambled eggs or eggwhites
Pancakes, Skim or 1%Milk, Juice and 1-2 scrambled eggs or eggwhites
Cereal and Skim or 1% Milk with 2 slices Toast with small amount soft margarine and jelly and Fruit Juice.
*Try to keep the meal low fat, low fiber, with low fat proteins. If you are not a morning eater get in a fruit smoothie made with Skim or 1% Milk, Yogurt, and Fresh Fruit (you can even add a little honey and wheat germ), or have some Carnation Instant Breakfast made with Skim or 1% Milk and have some fruit with it. These are just suggestions - you can customize. If you have a particular routine on game day and have a breakfast that you know works for you physiologically and psychologically-by all means-you want to go with that breakfast! The important thing is to eat breakfast to "Break-the-Fast"and get something in shortly after waking.
9-9:30 AM(Busride)-
bagel and fruit or fruit juice, OR cereal bar and fruit or fruit juice, OR 1% chocolate milk with cereal bar
10:30 AM Mass
11:15 AM Pancakes and Gatorade, or PB&J with 20 oz. Gatorade, or Bagel with Gatorade, or Lean Turkey on Roll with Gatorade
1:30PM Warm-Up
During Game-Water and Gatorade
3:30PM Halftime-
Sip Gatorade and if possible eat 1/2 piece fruit and 2 saltines. Don't worry if you feel you can't eat-that's normal for some people-but sip that gatorade to get some carbohydrates to the muscles.
4:30PM Recover!!! - --Right After the Game- to help your muscles get right back in shape for for the following weeks practices and game...
Sandwich, 1%chocolate milk, few salted pretzels, fruit
Remember to adjust these guidelines according to your personal preferences and tolerances.
Monday, September 7, 2009
The Performance Power of the Halftime Snack
The ideal halftime snack is easily and quickly digested, replenishes glycogen stores, and provides water and electrolytes.
Remember that glycogen is stored carbohydrate that provides energy to the working muscles. Glycogen stores in your liver and muscle tissue will most likely be used up during the first half of a football game.
During halftime try to get in at least a few gulps of a sport drink (up to 12-20ounces), 2 or 3 saltine crackers or a few small pretzel sticks, and an orange quarter or half or banana half.
The sports drink will provide water, sodium and potassium and "fast" carbohydrates that are specifically formulated to get in and out of your stomach quickly - and right to the bloodstream and working muscles within minutes - without causing digestive issues. That energy will be available to your muscles and brain when you start the 3rd quarter.The 2 or 3 crackers or pretzels will provide salt to help your body hold on to the fluid from your sports drink and more carbohydrate that will be broken down and available for muscle energy by mid 3rd quarter.
The small piece of fruit provides fructose which is a carbohydrate found in fruit. Fructose takes a little longer to break down and won't be able to provide energy to the working muscles until fourth quarter. Eating just fruit at halftime or too much fruit sometimes leaves athletes feeling a little sluggish heading into the second half.
Remember that glycogen is stored carbohydrate that provides energy to the working muscles. Glycogen stores in your liver and muscle tissue will most likely be used up during the first half of a football game.
During halftime try to get in at least a few gulps of a sport drink (up to 12-20ounces), 2 or 3 saltine crackers or a few small pretzel sticks, and an orange quarter or half or banana half.
The sports drink will provide water, sodium and potassium and "fast" carbohydrates that are specifically formulated to get in and out of your stomach quickly - and right to the bloodstream and working muscles within minutes - without causing digestive issues. That energy will be available to your muscles and brain when you start the 3rd quarter.The 2 or 3 crackers or pretzels will provide salt to help your body hold on to the fluid from your sports drink and more carbohydrate that will be broken down and available for muscle energy by mid 3rd quarter.
The small piece of fruit provides fructose which is a carbohydrate found in fruit. Fructose takes a little longer to break down and won't be able to provide energy to the working muscles until fourth quarter. Eating just fruit at halftime or too much fruit sometimes leaves athletes feeling a little sluggish heading into the second half.
Monday, August 31, 2009
Nutrition and Muscle Recovery
Not eating and drinking after every practice and game can have negative consequences on future athletic performance. It takes 36 hours to reload the muscles of football players who delay refueling their bodies. You cannot afford this type of delay since you have a practice every weekday. Bottom Line-Football players who do not refuel and hydrate properly on a daily basis will not have optimal energy at practice and may not be able to perform at their peak on game day.
What to Eat for Recovery-Muscle glycogen is the primary fuel for energy during exercise. Carbohydrate (glucose) is the primary source of muscle glycogen. It is the most efficient source of energy for sport and should make up 50-55% of an athlete's diet. Carb rich foods include whole grain breads, cereals, rice, pasta, fruits, vegetables and sports drinks.
When to Eat for Recovery-A carbohydrate snack consumed within minutes after a practice or game will allow the body to start the recovery process. Players should get in the habit of planning to have something in their football bag or car to consume right after practice and then have a healthy carbohydrate rich meal one hour after practice when they get home. Then, if possible have a little carb based snack every few hours until you go to bed. This ensures that the muscles continue to load with carbohydrate energy and will be ready to perform for you in less than 24 hours.
How Much Carb do I need in my Recovery Snack-Ideally you should have 75-150 grams of carb in your recovery snack right after practice or a game. Some suggestions for that snack: 16 ounce 1%lowfat chocolate milk, fruit with whole grain crackers, 100% fruit juice with a soft pretzel, sports drink with whole grain crackers, raisins with a lowfat cheese stick and fruit juice, peanut butter crackers with fruit juice or sports drink, granola or breakfast bar with shelf stable nesquick 1%lowfat milk.
What about Protein and Recovery-Protein also plays a role in recovery. Research tells us that consuming a small amount of protein with the carb right after exercise may help the body recover-but in a different way. Protein added to the recovery snack does not help store energy-but instead-is used by the muscles to build and repair. It does not take alot of protein to get this result. The small amount of protein in a 16 ounce lowfat chocolate milk will provide carbohydrate to fuel the muscles and protein to build and repair muscle tissue. In the sports nutrition research world we are learning that chocolate milk is an excellent recovery food!
What to Eat for Recovery-Muscle glycogen is the primary fuel for energy during exercise. Carbohydrate (glucose) is the primary source of muscle glycogen. It is the most efficient source of energy for sport and should make up 50-55% of an athlete's diet. Carb rich foods include whole grain breads, cereals, rice, pasta, fruits, vegetables and sports drinks.
When to Eat for Recovery-A carbohydrate snack consumed within minutes after a practice or game will allow the body to start the recovery process. Players should get in the habit of planning to have something in their football bag or car to consume right after practice and then have a healthy carbohydrate rich meal one hour after practice when they get home. Then, if possible have a little carb based snack every few hours until you go to bed. This ensures that the muscles continue to load with carbohydrate energy and will be ready to perform for you in less than 24 hours.
How Much Carb do I need in my Recovery Snack-Ideally you should have 75-150 grams of carb in your recovery snack right after practice or a game. Some suggestions for that snack: 16 ounce 1%lowfat chocolate milk, fruit with whole grain crackers, 100% fruit juice with a soft pretzel, sports drink with whole grain crackers, raisins with a lowfat cheese stick and fruit juice, peanut butter crackers with fruit juice or sports drink, granola or breakfast bar with shelf stable nesquick 1%lowfat milk.
What about Protein and Recovery-Protein also plays a role in recovery. Research tells us that consuming a small amount of protein with the carb right after exercise may help the body recover-but in a different way. Protein added to the recovery snack does not help store energy-but instead-is used by the muscles to build and repair. It does not take alot of protein to get this result. The small amount of protein in a 16 ounce lowfat chocolate milk will provide carbohydrate to fuel the muscles and protein to build and repair muscle tissue. In the sports nutrition research world we are learning that chocolate milk is an excellent recovery food!
Wednesday, August 19, 2009
Kansas City Colleague Mitzi Dulan Co-Authors Sports Nutrition Book with Tony Gonzalez
Just wanted to let everyone know that Tony Gonzalez (NFL Hall of Fame) released a book yesterday " The All Pro Diet: Lose Fat, Build Muscle and Live Like a Champion" (Rodale 2009). A colleague of mine, Mitzi Dulan, RD co-authored the book. Mitzi is the nutritionist for the Kansas City Chiefs and the Kansas City Royals. In the book, Mitzi and Tony drive home the message that eating clean, whole foods is the best way to fuel your body!! Should make for a good read for any athlete!!
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