Hydration and Nutrition
Hydration Game Plan
Proper Hydration: Ingesting enough fluid to perform at your optimal level
Dehydration: The result of sweating during activity and Not ingesting enough and/or replacing sufficient fluids
**If you're thirsty, you're already dehydrated**
Signs & Symptoms of Dehydration
Decreased performance can lead to losing/injury = NOT GOOD!
Cramping: The result of muscle fatigue, dehydration, and salt loss
Electrolytes: "salts:" potassium, calcium, sodium (salt your food more and drink sports drinks)
Water (H2O) vs. Sports Drinks — Drink Both:
What NOT to Drink:
What TO Drink on Game Day:
Follow these guidelines throughout the day and ideally the day before — make good choices. Put yourself on a proper hydration schedule and drink even when you don't feel thirsty.
Nutrition Game Plan
It does not matter how hard you train or practice; it does not matter how often you run or how many hours you spend in the weight room; if you are not eating properly you will never reach your potential!
**Nutrition is half your battle as an athlete**
How many calories per day do I need?
For example, a 220 lb. male athlete needs 4200 kcal/day:
What should I eat?
Protein: 1.5-3g/kg of body weight
Carbohydrates (CHO): 4-8g/kg body weight
*Northern hemisphere fruits: cantaloupe, apples, watermelon, grapes, oranges, strawberries
Fats: less than 80g/day (18% of total caloric intake), which is 630kcal from fats (1g = 9kcal)
*Not all fat is bad, but you do want to avoid too much saturated fat. These are typically found in fast food/fried items, so make good choices when you are out.
What should I eat before and after activity?
Foods to Avoid:
Any high-fat foods, i.e., fast food, doughnuts, candy, chips — these are difficult to digest and will stay in the stomach during competition.
Refueling after intense activity is critical for recovery as well as improving the body's ability to train consistently. You have a 1-2 hour "window of opportunity" following a high intensity workout for your body to store more muscle sugars (glycogen) and protein than usual. If you wait longer than 2 hours, it will result in 50% less glycogen storage.
Refuel with: protein bars, whole wheat bagel with peanut butter, chocolate milk, Accelerade® or add 1.5 Tbsp protein powder to 20 oz. Gatorade®.
The choices you make determine your success as an athlete and the success of your team.