By Dino Geremia
Nutrition and Rest - Hints to Maximize Performance
In order to have great games/practices/workouts, below are some tips that will help you play your best!
It is important for games, however, great habits will develop when using in all practices and workouts.
In addition, these tips will help to minimize soreness or injury while maximizing recovery so you are ready to go again!!
1. Eat well the evening before with foods you like and are familiar with, drink lots of fluids (water). Avoid high sugar foods and drinks as well as caffeine.
2. Go to bed early and have a great night sleep! Recommend reading for 10-15 minutes.
3. Wake up at least three hours before game time (Example: 10 am game – wake up 7 am, younger athletes will need less time so 2 hours will likely be plenty)
4. Have a well balanced meal an hour-and-a-half to two hours before the game with lots to drink (water).
5. Bring small snacks fruit/granola bar for halftime or just before the game.
6. Important to have a small snack in the hour post-game/ practice to replenish energy.
7. Have a full well-balanced meal within an hour-and-a-half of the game/practice/workout.
A Well Balanced Meal
Eat at least one dark green and one orange vegetable each day.
Choose vegetables and fruit with little or no added fat, sugar or salt.
Have vegetables and fruit more often than juice.
Make at least half of your grain products whole grain each day.
Choose grain products that are lower in fat, sugar or salt.
Drink skim, 1% or 2% milk each day. Drink fortified soy beverage if you do not drink milk.
Select lower fat milk alternatives.
Have meat alternatives such as beans, lentils and tofu often.
Choose at least two servings of fish each week.
Select lean meat and alternatives prepared with little or no added fat or salt.
Include a small amount of unsaturated fat each day.
Satisfy your thirst with water!
Limit foods and beverages high in calories, fat, sugar or salt.