NUTRITION TIP FROM ATHLETES’ PERFORMANCE
Proper preparation for the big event
Pre-event nutrition should be much more than a huge spaghetti dinner the night before a big event. Here are your rules for perfect pre-event nutrition that will top off your fuel stores and give you plenty of energy:
1) Eat enough carbs and protein every day to ensure that your pre-event nutrition is a top-off of your gas tank and not a desperate attempt to make up for weeks of poor nutrition.
2) Make sure you refuel after every training session, practice and game with 15-30g of protein and 30-60g of carbs. Failing to do this will leave you with less room for fuel on the big day!
3) The night before the big game, have a meal that is high in carbs but also includes some lean protein. Unless you are diabetic or have a medical disorder that prevents you from doing so, try to get about 300g of carbohydrates and plenty of water throughout the afternoon and evening before the big day. Choose carbs that are low to moderate on the glycemic index, such as whole-wheat pasta, whole-grain breads, whole-wheat tortillas, fruits, vegetables, etc. By no means should these meals be limited to gigantic mounds of regular pasta!
4) Try to get your largest meal 3-4 hours before the game, with a focus on carbs and lean protein. Choose low to moderate glycemic carbs as outlined above. The time tiers below indicate how many grams of carbs you should go for at those pre-game meals, according to your body weight (choose only one tier).
4 h before = 2g of carbs per pound
3 h before = 1.5g of carbs per pound
2 h before = 1g of carbs per pound
5) Then, an hour before your event, eat 0.5g of carbohydrate per pound of your body weight. Focus on foods that are easy to digest and easy on your stomach. Bars and sports drinks are great for this time frame.
6) Hydrate! Drink at least 16 ounces of water or sports drink two hours before your event to help keep you hydrated.
7) Never try something new the day before or the day of your event!
by Amanda Carlson, MS, RD; Director of Performance Nutrition and Research, Athletes’ Performance
