Sports Nutrition On The Road – Part 3: Game Day

In case you missed PART 1 or PART 2!

Awareness, knowledge, and preparation are key when wanting to make huge difference in your game day performance.  The benefits of nutrition, in respect to athletic performance, can mean the difference between winning and losing and an optimal vs. subpar performance.

Think about your body like a high performance race car.  Dale Earnhardt doesn’t put regular gasoline in his car before a race he uses Sunoco Green E15-a 98 octane fuel blend specifically engineered for high-performance engines! Basically, the best of the best! You need to approach your game day nutrition in the same manner. By doing so you can maximize gains you have made OTRN part 3from training, increase your energy levels, recover faster and think more clearly.

 

How to Prepare on Game Day

Pre-Game Meal

  • 4-6 hours before game
  • High Complex/Low GI foods; low protein and fat
  • Hydrate well: sports drinks (Aminocore, BCAA’s with electrolytes), water

2-3 Hours before game

  • Moderately-sized snack: more low GI foods; low protein and fat
  • Continue to hydrate
  • No caffeine* (or energy drinks)

1 Hour before game

  • Small snack: easily digestible foods (fruit, pretzels)
  • Continue to hydrate with water or a sports drink such as BCAA drink with electrolytes (like Aminocore or Biosteel)
  • No caffeine* (or energy drinks)

30 minutes before game –“Top off the tank”

  • High-GI carbs that will absorb quickly and deliver glucose rapidly to working muscles
  • Hydrate with water or a sports drink such as a BCAA drink with electrolytes (like Aminocore or Biosteel)
  • No caffeine* (or energy drinks)

*Caffeine has major dehydrating effects, can make you jumpy, and raises your heart rate and blood pressure; all the things you should avoid on game day!

 

Post-Game Recovery

30-60 minutes after competition

  • VITAL PERIOD!
  • Replace every pound of weight lost through sweating with 20-24 ounces of fluid
  • Make sure to fuel your body for recovery
    • Ingest food with a concentration of 4:1 ratio carb:protein blend drink – better than water
    • Carbs should be of the High-GI variety to replenish glycogen stores quickly

60-90 minutes after competition

  • Continue to hydrate

Within 3 hours after competition

  • Mixed Meal – combination of protein, carbs and fat
    • Carbs here should be of the Low-GI variety so as not to spike your blood sugar levels
  • Continue to hydrate
  • NO soda, alcohol, caffeine

Within 24hrs after competition

  • Strictly Limit: Alcohol, Soda, Caffeine in any form
  • Dehydration, lack of sleep, and lack of nutrients are detrimental to recovery

 

Meal Examples:

  • Game day breakfast:
Three soft boiled eggs with a pinch of sea salt and two pieces of
whole grain toast with organic butter, small Greek yogurt & fruit mix with ground flax seeds.
  • Pre-Game Meal:
Grilled skinless chicken breast with brown rice, broccoli and a salad dressed with extra virgin olive oil and balsamic vinegar
  • Pre-Game Snack:
Oatmeal with ground flax seeds, walnuts, banana, unsweetened shredded coconut and a drizzle of pure maple syrup!
  • Post-Game Recovery Shake:
Six ounces coconut water, six ounces water, 2 scoops good quality protein and one banana.
  • Post-Game meal: Grilled skinless chicken breast, sweet potato and asparagus
A good blend of lean protein, complex/nutrient dense carbohydrates and veggies. The foods your body needs to repair itself!

 

REMEMBER – Game day nutrition and recovery are vital to successful performance week-in and week-out, but eating well on game day only works if you are eating well all week as well! Don’t wait for the pre-game meal to get everything you need. Approach your nutrition with the same discipline as your training and you will maximize your potential as an athlete.

Keep a look out for PART 4 coming soon!!

If you liked this post be sure to share it with a friend!

If you have questions or would like more info about this topic please email Courtney (cplewes@sstcanada.com)

 

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