VIDEO
Should my nutritional strategies differ before competition versus practice? What should I eat if I have only less than 2 hours between games?
The strategies that an athlete has developed for practice should remain consistent in the competitive arena.
The athlete must remain well fueled with high carbohydrate foods and fluids during competition to help prevent bonking, gastrointestinal upset, cramping, and excessive muscle tissue damage. During tournament play, when there are usually multiple events in 1 day and often little time between events to eat full meals, frequent snacking will be essential to the athlete’s performance. Refueling is important to restore severely depleted glycogen stores as quickly as possible in order to perform effectively during the next game.
Case Study
Natalina is a 21-year-old varsity soccer midfielder. Her position requires a lot of endurance and sprinting during the 90-minute game. In the championship tournament, she will play two games per day with less than 2 hours between each game. She must consume foods that taste good, provide the necessary energy to fuel her performance for the second match, and are quickly digestible so that they do not bother her stomach. Natalina should consume a snack that is high in carbohydrates and low in proteins and fats immediately after the first game. Some excellent snacks include a bagel with jam and a sports drink, a piece of fruit and/or a granola bar and sports drink, or graham crackers and low-fat chocolate milk. These foods will be digested and enter the circulation quickly, helping Natalina to recover some of her energy stores in time for the next game and thus maintain a higher level of performance. A word of caution: Natalina should avoid consuming solids foods within 30 minutes of her second game.
This will allow enough time for proper digestion and help to prevent stomach upset. During the 30 minutes before the game, Natalina should consume approximately 8 to 16 ounces (1 to 2 cups) of water or sports drinks to ensure adequate hydration.
Rob’s (women’s collegiate swim coach) comments:
Being a coach of a women’s swim team, I have observed many different ways that the athletes approach their nutritional strategies during practices and meets. Sadly, these are not always conducive to optimal performance. Many do not think about what to consume; rather, they consume whatever is available to them at the time. As a coach, I know that my athletes cannot get stronger or faster without choosing the proper foods; therefore, I strongly encourage my athletes to consult with the sports dietitian to educate them in helping to make proper food choices at home and on the road that will enhance their performance and recovery.
Terms:
Polyunsaturated fat – A type of unsaturated fat that has been shown to prevent heart disease.
Monounsaturated fat – A type of fat that is shown to reduce the incidences of heart disease.
Bonking – A condition in which an athlete experiences extreme fatigue and an inability to maintain the current level of activity.
It is also known as “hitting the wall” and results when the body has depleted muscle and liver glycogen levels.
