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Players Area >> Global Sports Hydration
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Excercise
Training |
Food
Recomendation |
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Pre-Event |
• High carbohydrate foods the day before
the event
• Light, high carbohydrate food 1-4
hours before competition (bagels,
bananas fruit juice)
• 1-2 cups of fluid within 2 hours
before exercise |
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During Competition |
• With less than one hour between events
choose small amounts of easily digested
high carbohydrate foods (plain toast,
crackers, fruit)
• When there are 2-4 hours between
events, eat high carbohydrate food in
larger quantities and drink plenty of
fluid
• If there are 4 or more hours between
events, add small amounts of protein
with carbohydrate foods and drink plenty
of fluids |
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After competition |
• To maximize glycogen resynthesis
consume 75 grams of carbohydrate within
30 minutes of exercise, followed by
another 75 grams of carbohydrate in the
next 2-4 hours of exercise.
- Bagel with peanut butter, 2/3
cup raisins, 3 pancakes with syrup
- 1 cup of pasta with red
sauce, 2 slices of garlic bread
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References: Gatorade Sports Institutes |
www.hec.osu.edu/sportsnut
Reasonable food choices before practice:
2 breads servings
1-2 milk (1% or skim) servings
2 fruit servings
2 meat servings
Example:
2 slice of bread with 2 ounces of turkey,
lettuce and tomato (mustard good, avoid the
mayo) (no heavy fat meats like bacon, pepperoni,
sausage)
yogurt
20 green grapes
OR
Low-fat or reduced fat peanut butter and jelly
sandwich on two slices of bread
8 ounces of1% or skim milk
large apple
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Problem |
Possible
Solution |
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Not Enough Time to
Eat |
Pack the evening before and take light
lunch/heavy snack to eat on the way home
or right when you get home |
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Feeling Gross During Practice Because
I Ate |
Avoid – greasy and fatty foods (French
fries, chips, cookies, donuts,
croissants, biscuits, ice cream, candy
bars, whole milk products) or pop that
is carbonated and full of sucrose.
Avoid – high fiber foods (the goal is to
get the food out of the stomach as
quickly as possible and into the small
intestine for digestion and fueling the
muscle. Fiber slows the emptying time of
the stomach.)
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No Energy During Practice |
When was the last time you ate? You will
be running on empty if your last meal
was before 4:00. Try to find foods that
settle well in your stomach (white TOAST
is a good bet) and that you can eat up
to 1-2 hours pre-practice. You’ll need
to know this for tournament time. So get
to know your body now. |
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Request
athletes to keep a training log
of what they eat and how they
feel during practice after they
eaten. Within one to two weeks,
you’ll learn what foods are
troublesome and how far in
advance you need to eat. Start
with bland foods with as little
fiber as possible
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After bulk of
endurance running is complete
consume Gatorade or equivalent.
If you can, without experiencing
nausea or the feeling of
diarrhea, eating half of orange
or a fruit with the peel. Adding
a complex carbohydrate proves to
be more difficult but doable for
some folks. For example, start
with 2-3 pretzels with a
Gatorade getting both the simple
and complex carbohydrates into
the body and the needed
electrolytes. (Kids troubled
with cramping look for Gatorlyte.
It is an extra dose of
electrolytes.)
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Consume three
or four gulps (a gulp is
normally one ounce of fluid)
every 10 minutes at the
conclusion of a drill set.
Problem with our
bodies – our thirst mechanism is
faulty. It doesn’t function properly
or earlier enough to avoid
dehydration. To attempt to avoid
dehydration consider the following
recommendations:
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Excercise
Timing |
Fluid
Consumption |
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2 hours before
exercise |
17-20 ounces of fluid (2 –2.5 cups)
500-600 ml |
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During Exercise |
Avoid – greasy and fatty foods (French
fries, chips, cookies, donuts,
croissants, biscuits, ice cream, candy
bars, whole milk products) or pop that
is carbonated and full of sucrose.
Avoid – high fiber foods (the goal is to
get the food out of the stomach as
quickly as possible and into the small
intestine for digestion and fueling the
muscle. Fiber slows the emptying time of
the stomach.)
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After Exercise |
When was the last time you ate? You will
be running on empty if your last meal
was before 4:00. Try to find foods that
settle well in your stomach (white TOAST
is a good bet) and that you can eat up
to 1-2 hours pre-practice. You’ll need
to know this for tournament time. So get
to know your body now. |
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Weigh
yourself before practice and
after practice if there is a
difference in your weight you
have lost fluids. For every one
pound of body weight loss you
should restore a minimum of 2
cups of fluid. If you don’t have
a scale, for everyone 1000
calories you eat you should
drink 1 Liter of fluid.
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Look at your
urine (yep, look at the color of
your pee …. Oh, that’s so gross.
You don’t have to tell anybody.
Just look. You don’t have to
touch it or smell it … just
look!) The darker the color the
more concentrated the urine.
Your urine should be very, very,
very pale yellow. If you aren’t
using the bathroom or trees
every 2-4 hours then you aren’t
drinking enough
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Eat the junk
that you just have to eat 2 days
before the event. Begin your
game day ‘face’ 48 hours before
the event so that you can be
mentally and physically prepared
for the game.
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Eat higher
fiber foods 24 hours in advance
of game day.
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Use low fiber
foods, high carbohydrates as the
primary fuel source 1 day before
the game and at least 1 hour
after the last game (assuming
that there isn’t a practice
within 24 hours of the last
game.) Make sure you are getting
simple carbohydrates (fruit) all
day on game day … watch out for
peel/skin – try 100% fruit
juices not the fruit juices that
contain high fructose corn
syrup.
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Get lots of
fluids. It is likely you aren’t
getting enough. Do the pee test.
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Never miss an
opportunity to replace the
glycogen stores within 30
minutes post practice. Every
practice.
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