What happens when you sprint repeatedly during a basketball game, soccer match, or game of ice hockey? According to a study presented by Stuart M. Phillips of McMaster University at the 2008 Sport Nutrition Conference, you turn into an "endurance athlete." In other words, by the time you complete your "nth" sprint, you're burning carbohydrates (carbs) the same way a long distance runner burns fuel.
So what does this mean in terms of practical application?
When you're sprinting all out to make a play in the game, being adequately hydrated and having fuel in the form of carbs is crucial.
That brings me to the key principles of sports nutrition or what I call the "3 Fs":
- Fuel - before, during and after exercise
- Fluid - to stay hydrated and prevent a decrease in performance (See my blog entry on Fuel Like an Olympian for more info on hydration)
- Follow-up - what you're doing every day with your nutrition to maintain your competitive advantage
Before Exercise
- Stay hydrated by drinking 2-3 cups of water or a sports drink 2-3 hours before practice or competition.
- Drink another cup (or about 8 gulps) during warm-up.
- Eat a high carb meal with some protein and a little bit of fat 2-4 hours before exercise so you're not going into exercise with the feeling of a heavy stomach. An example meal might be a grilled chicken breast (protein), large baked potato topped with broccoli (carb) and drizzled with olive oil (healthy fat), and fruit or low-fat frozen yogurt for dessert (carb).
- Top off your fuel stores 30-60 minutes before game time with another high carb snack such as a sports drink, sports or granola bar, crackers, bread or roll, fresh fruit or fruit juice, or cereal. Just keep in mind that you need to choose what works for you. While one player may be able to eat something solid, another player may only be able to tolerate liquids this close to the game.
During Exercise
- To stay in your "hydration zone," aim to drink at least 2-3 cups of water or a sports drink each hour.
- Taking in easily digestible carbs (about 30-60 grams per hour) during this time will also help delay fatigue. Examples include 3 cups of a sports drink, 2 sport gels or a sports bar. Again, choose what you enjoy and what your system tolerates. Practicing with difference choices during your training will help you figure out what works best for you.
- Aim to take in a liquid or solid high carb snack between periods or at halftime.
- It's also important to consume sports drinks or other products with sodium when exercising for more than 1 hour, especially when it is hot and humid.
After Exercise: Rehydrate, Refuel, and Recover
- Drink 2-3 cups of a sports drink or water for every pound you lost.
- Continue drinking until your urine looks like light lemonade instead of dark apple juice.
- Eat as soon as possible (ideally within 15-30 minutes). Aim for a high carb snack with a little protein such as chocolate milk and pretzels, cheese and crackers, sports bars, trail mix, cereal and milk, or a turkey sandwich. Eat and repeat every hour until your next meal.
Daily Follow-up: Set a Solid Foundation
- Stay hydrated by drinking fluids throughout the day. Get in the habit of drinking water as soon as you wake up in the morning.
- Keep your energy levels up by eating meals and snacks consistently throughout the day. Ideally you should be eating every 3-4 hours.
- Get a balance of nutrients. Focus on lean proteins (ex. chic, turkey, fish, beans, tofu), whole grain carbs (ex. Whole grain bread, pasta, cereal, brown rice), healthy fats (ex. olive oil, nuts & seeds, avocado), and fruits and veggies.
As addressed in the video from my post yesterday, the margin of victory gets smaller and smaller as you reach an elite level. Nutrition is a crucial tool that can help you compete at your best so you can make the winning shot.
No comments:
Post a Comment