High Carbohydrates + Protein + Fat

Carbohydrates

Carbohydrates are an energy-yielding nutrient to the body. It is also known as glucose and gets stored in the body as glycogen in the muscles and liver. The body relies on the glycogen stores to give energy to the body for the first 3-20 minutes of sustained moderate intensity of work by the athlete. The depletion of glucose stores will make the body exhausted and make it harder to continue to compete. However, to fill up the glycogen stores in the body to help prolong the process of fatigue during a game, eat a high carbohydrate meal before the game.

Protein

Protein is an energy-yielding nutrient as well. It is stored in the body as amino acids. It is not a major source of fuel during game time but nonetheless plays an important role. The body uses amino acids for power, strength and speed during competition. Eating protein will sustain muscle growth and prevent muscle loss. Having muscle is key to a great performance, which is why eating protein before a game is important.

Fat

Fat is also an energy-yielding nutrient to the body. It is not used right away as an energy source in games but plays an important role later on in the game when your body begins to get tired. After about 20 minutes of sustained moderate work by the body, this is when the body taps into its fat stores and uses it for energy. This is why consuming fat on game day is crucial for success! But remember, a little goes a long way and balance is key.

How to Fuel Before the Game

• 2-3 hours before the game
  • Eat a meal with all of the macronutrients: carbs + protein + fat with an emphasis on carbs
  • Aim to get all the 5 food groups in the meal for balance
    • It will help give the body all the important nutrients for success
  • 5 food groups are:
    • Carbs/Starch
    • Fruits and Vegetables
    • Meat/Protein
    • Dairy
    • Fat

Healthy Options  

• Eggs + toast + fruit + milk
• Turkey or grilled chicken sandwich or wrap + cheese + lettuce + fruit
• Salad + grilled chicken + cheese + bread roll

Think Carbohydrates!

Carbohydrates are the easiest macronutrient to digest, which creates energy the fastest. Glucose is a form of carbohydrates also known as sugar. Glucose is a simple sugar that is easy to process in the body and will deliver energy to the body’s cells quickly.

How to Fuel During the Game

• Fueling during a game is not always necessary, only eat if hungry or feel low on energy
• It is essential to fuel during a game that is over an hour long because glucose stores become depleted
• Eat a high carbohydrate containing food
• Aim to eat a snack about 100-200 calories
  • Anything much more than 200 calories will be slower to digest, making the body work harder in digesting
  • Keeping the calories low will help avoid stomach discomfort like a side ache or bloating

Healthy Options

• Piece of fruit
• Package of Sport chews
• 12 oz. sport drink
• 1 Granola bar
• 1 Handful of Crackers

High Protein + Carbohydrates

Protein

Protein becomes extremely important after a game. Eating high quality meats and protein after a game will help to repair and build the muscle that was broken down during the game. It will help to build more strength and power for the next day.

Carbohydrates

Eating carbohydrates after competing is essential. The carbs are needed to restore the muscle glycogen storage that was depleted during game time. Consuming carbs 15 minutes after game time increases glycogen storage by 300 percent!

How to Fuel After a Game

• Eat within 2 hours after competition in order to repair your muscles
• Aim to eat 20-30 grams of protein
• Eat a balanced meal eating all of the macronutrients: carbs + protein + fat

Healthy Snack Options

• If you cant get a meal in within 2 hours:
  • Protein Shake
  • Milk + Protein bar
  • Beef Jerky + Cheese Stick or Milk

Healthy Meal Options

• Grilled chicken + Rice + Vegetable
• Turkey + Pasta + Salad
• Steak + Green Beans + Mashed Potatoes

Water + Electrolytes + Glucose

Water

Water is the most vital nutrient for the body. The body depends on water to give its cells life. Being hydrated allows the body to work for longer without getting fatigued as quickly and is crucial for optimal performance.

Electrolytes

During physical activity, the body looses water in two ways: sweat and exhaling vapor. When the body sweats, not only does it lose water, but electrolytes too. Electrolytes help increase fluid absorption and help to sustain good levels of plasma volume in order to perform for longer.

Glucose

Glucose, also known as sugar, helps sustain blood sugar levels and hydration in order to perform at a high level for a longer period of time. It can be more effective than water, especially in physical activities that last longer than an hour.

How to Hydrate

• Prepare to hydrate for competition days in advance, especially when competing in warm weather
  • This ensures maximum hydration on game day!
• 2-3 hours before the game drink 2-3 cups of fluid
  • Tip: take sips instead of chugging water or sports drink to prevent stomach aches and discomfort
• 15 minutes before the game drink 1-2 cups of water or sports drink
• During the game drink ½-1 cup of water or sports drink every 15 minutes to minimize the loss of body weight
  • But avoid overhydrating! This can create discomfort as well
• After the game drink 2 cups of water or sports drink for every pound lost

Healthy Options

• Water: is the nutrient needed for the body’s cells need to function properly
• Sport Drinks: has the electrolytes and sugar the body needs to maintain during competition

Drinks to Avoid

• Caffeine
  • Is a stimulant that can hinder performance, especially when used with unregulated substances
  • Energy drinks contain high amounts of caffeine and carbohydrates which makes it harder for the body to have optimal fluid absorption
• Carbonated Soft Drinks
  • The carbonation in soft drinks can easily make a person full
  • When a person is full, it will decreases the amount of fluid intake causing the person to become dehydrated faster
• Alcohol
  • Has a natural diuretic effect, causing the body to lose a lot of fluid and putting the person at risk of dehydration
  • It also impairs a persons perceptions

Helpful Tips to Remember!

• Food should be completely digested before competition in order to be able to use the energy from the food
  • It will help avoid an upset stomach
  • Carbs digest faster than protein
  • Protein digests faster than fat
• Aim to eat whole wheat breads and grains
  • These products are rich in fiber, vitamins, and minerals
  • They support good health
  • Should be accounted for at least half of your daily consumption of grains
  • Examples: brown rice, whole wheat english muffin
• Aim to eat low fat dairy
  • These products are rich in calcium, which is needed for strong, healthy bones
  • High in protein
  • 1% milk or skim
  • low-fat or Greek yogurt
• When eating meals: incorporate all the foods groups in order to get a variety of nutrient
  • Starch/Carbs
  • Meat/Protein
  • Fruits and Vegetables
  • Dairy
  • Fat

For More Information…

Check out these Websites

1. http://www.eatright.org/resource/fitness/sports-and-performance/hydrate-right/hydrate-right
2. http://www.eatright.org/resource/fitness/sports-and-performance/fueling-your-workout/basics-of-carbohydrate-loading-for-sports-performance
3. http://www.eatright.org/resource/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass

You can also contact Samantha Shanahan

• Email: svs5936@psu.edu

Sources