I know from personal experience that trying to find time to eat during tournaments or having time to make that perfect snack after a workout can be difficult! Make sure to pack pre-made healthy snacks so you can properly refuel your body and be ready to win!
Where to start?
Eat plenty of carbs days before competition. Your body will turn them into glucose and store it as glycogen in your muscles. Does that mean to load up on carbs all the time just because you’re going to workout? No, if you exercise for less than 90 minutes, your body has enough glycogen already but you should still make sure to eat other nutritious foods, not just carbs, to maintain a healthy balance. If you are going to exercise for more than 90 minutes, it helps to load up on carbs a few days before so your body has time to adjust and use those carbs your you’re consuming.
It is important to keep in mind that carbs don’t only come from chips, pasta, pizza, and sweets. There are carbs in vegetables, fruits, and whole grains. These are the carbs athletes need to be focusing on because sweets and “unhealthy carbs” can cause dehydration as well as slow performance.
Your body also looks for fat to burn for energy when it has run out of carbs. It is important to eat unsaturated fats, such as avocados and peanut butter, during the days before an event but not too many on the day of! Fatty foods can upset your stomach because they can prevent a timely elimination.
What’s the deal with protein and building muscle?
Ever heard of protein shakes with names such as Muscle Milk or that will automatically make you a bodybuilder? Yeah, that’s not how it works, and extremely fit people eat a whole lot more than just protein. “The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training” (Alex Caspero). Now, that’s a pretty big range because it says depends on your training. Of course, if you are training a crazy amount of hours each day, naturally, that type of person would consume more protein than those who workout less. Although, that amount of protein is still attainable, and should be attained, through nutritious food.
How to prevent dehydration?
First of all, drink water!! Also, there are plenty of fruits and veggies that are mostly water so you don’t feel flooded from only drinking water. Yes, water is extremely important but if you drink more than around 30 oz in an hour or more than about 6 gallons a day, you could suffer from hyponatremia, water intoxication. Water intoxication is from an increased amount of water in your blood which lowers the electrolyte levels and can prevent your brain from functioning properly. One of these electrolytes is Sodium which controls the fluids inside your cells. When Sodium levels drop, the fluids outside of your cells move to the inside, causing them to swell. If inside the brain, this change in fluids in cells could be life-threatening. Therefore, it is important to replenish your body’s sodium with snacks that have salt. Most people don’t need to be worry of adding salt to their diet because they already get enough, but just be conscientious if you are consuming lots of water. That said, six gallons of water is A LOT, and water intoxication is very rare, so of course, balance here is key!
Are sports drinks a good substitute for water?
No! They are filled with sugar, carbs, salt, and more that cancel out their benefits. From Harvard Health in an article by Patrick Skerrett, Dr. Claire McCarthy, an assistant professor in pediatrics at Harvard Medical School, shares her thoughts on sports drinks in kids - they definitely shouldn’t be drinking them! In an article from The Washington Post, Suzanne Girard Eberle, author of “Endurance Sports Nutrition, said, “‘The basic guideline for most people is that if you are doing continuous exercise for 60 minutes or less, then water is fine… ‘But beyond 60 minutes and if the intensity is high, you should consider a sports drink.’” This is because of the electrolytes in sports drinks which can calm nerves and muscles as well as the carbs. Sports drinks vs water has been an ongoing argument in the nutrition world because they have benefits and negatives, as most things do; and, as with most things, balance is key. One sports drink isn’t going to skyrocket your blood sugar levels but it’s not going to get rid of dehydration either. Keep water in mind first and then have a sports drink.
What are some examples of the best foods for athletes to eat?
Fuel up at the beginning of the day with oatmeal! It will give you energy and has fiber which will help you feel full for longer. Make sure you pick one without a high sugar content, start the day off strong!
As for snacks, berries are also a great option, they are rich in antioxidants, contain elements and chemicals that help the body cope with stress, have a high water content, and keep muscle strength as you age. Bananas have natural electrolytes and potassium as well as prebiotics (check out my article on bacteria in the gut for information all about prebiotics!) Veggies can also be eaten as a snack for healthy carbs, antioxidants, vitamins and minerals. Nuts, too, are a great option because they are one of few protein filled snacks with fiber and antioxidants. Be careful with nuts though because they can be fatty so find a balance!
For larger meal options, salmon has lean protein, omega-3 fatty acids, and is heart healthy. Pasta (preferably whole grain) is also a great option because of the carbs but don’t overdo it because of the high fiber content which could cause stomach trouble during an event. Also try to fit in beans as a side because they are high in protein (great for vegan and vegetarians), have fiber which will keep you full for longer, and don’t contain saturated fat.
Again, make sure to pack and plan ahead so you don’t get stuck ordering a hotdog or pizza from the snack bar when you are starving during game day or going through the drive through on your way home from the gym. It is most important to stay hydrated (with an emphasis on water) and refuel your body with nutritious foods, including healthy carbs and fat. Being an athlete is a full time thing and you can’t only focus on what you eat on the day of. In the same way that you can’t only practice a play the day before the game, eating smart before competition takes time to master. Make sure to find the balance between foods, drinks, and what your body can handle in terms of exercise to be a “happi”, healthy, and successful athlete!