Game day is the perfect time to focus on quick-digesting carbohydrates in order to keep your body fueled all day long during those intense competitions. The type of meal you choose to eat should be based on when your competition is. If you have any early-morning game and have only an hour or two to eat before stepping onto the field, opt for choices like smoothies, oatmeal, or French toast that are easy to digest.
If your game day or practicelasts longer than an hour, or if you train in extreme weather conditions, a sports drink may be necessary to adequately recover both your fluids and electrolytes. Choosing a homemade sports drink over a store-bought version means you get exactly what your body needs without the risk of consuming artificial flavors, sweeteners, or dyes. These sports drink recipes take just minutes to make and are extremely light, refreshing, and energizing.
For recovery meals, the focus is on replenishing muscle glycogen and energy stores with carbohydrates, repairing muscle tissue with protein, getting in a moderate amount of fat to balance out calories, and consuming the proper vitamins, minerals, and fluids to stay hydrated and to strengthen your immune system. Meals during a recovery day or postgame should still be balanced and spread throughout the day.
Elevate your diet, elevate your performance―a cookbook and sports nutrition guide for athletes ages 16 and up
A structured and disciplined training regimen is vital to any up-and-coming athlete―but without proper nutrition, you are just spinning your wheels. Sports Nutrition for Young Adults introduces you to the essential role nutrition plays in order to excel no matter the sport. Whether you’re a competitive swimmer with Olympic dreams or a high school running back looking to become a gridiron great, the road to becoming a champion begins with good eating habits.
Maximize your performance on and off the field with tasty, nutrient-rich recipes for breakfast, lunch, and dinner. Along with protein-packed variations of classics like pancakes and mac ‘n’ cheese, this book offers up selections for particular nutritional needs within various diets, including vegetarian, vegan, ketogenic, gluten-free, and paleo.
Sports Nutrition for Young Adults includes:
Elevate your performance on and off the field with Sports Nutrition for Young Adults.
Jackie Slomin, MS, RDN, is an internationally recognized sports nutritionist, registered dietitian, and author with a master’s in sports nutrition and exercise science. She specializes in helping high school- and college-aged wrestlers make weight and break performance barriers. Find out more about Jackie at her website www.jackieslomin.com.