This will Pre-game nutrition strategies your body Gymnastics injury prevention time to nutritjon any Pre-gake before Pree-game game. Keeping nugrition Pre-game nutrition strategies high during games can help improve physical Sunflower seed butter well as technical Insulin resistance and insulin resistance education cognitive performance. For example: General public and active people — the daily recommended amount of protein is 0. This meal in food format would be as simple as combining a protein source and carbohydrate source and sticking to the same macronutrient calculation as above. For example, if you train your legs and you do your normal routine. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Pre-game nutrition strategies -

The most important meal on game day is what you eat after your game or workout. During heavy exercise, your body taps into your glycogen storage for energy, which is the fuel stored in your muscles. This will ensure that your energy stores are refilled, your muscles that were broken down are given nourishment to rebuild and repair, and will keep your metabolism at a steady pace.

The sooner you refuel, the better! Electrolytes are essential minerals that your body needs to stay hydrated before, during, and after exercise. But they do more than that.

Adding an electrolyte supplement to your drink throughout the day will keep you in check. Adding lemon and a bit of sea salt to your drink will do the trick as well!

Need to find a sports nutritionist for designing your game day nutrition plan? Reach out to a physical therapy clinic near you to get a local recommendation and find the help you need! Right Timing — Before the Game Aim to have a snack or a small meal 1 to 3 hours before your game. Recommendations for what to eat before a game or workout: Oatmeal with berries Balanced energy bar A banana, an apple or other fresh fruit Yogurt A fruit smoothie A whole-grain bagel or crackers Granola bar A peanut butter and apple sandwich Avoid High-fiber foods — broccoli, baked beans, bran cereal High-fat foods — eggs, meat, cheese Sugar, soda, candy New foods What to Eat During the Game As mentioned before, having food during exercise may result in stomach cramps.

Replace fluids according to thirst and weather Consume Drink oz. per hour for workouts longer than 1 hour Sports drinks — for activity longer than 1 hour Watermelon and orange slices are good for halftime Avoid High-sugar snacks and drinks — candy, soda, fruit juice Energy drink, caffeine Refined carbs — bread, pasta Sugar and caffeine may upset the stomach leading to lower performance What to Eat After a Game or Workout: The most important meal on game day is what you eat after your game or workout.

Read our article on carb loading: Post Views: 42, RECENT NEWS. UPPER BODY Back Arm Elbow Hand Head Neck Shoulder Wrist. LOWER BODY Ankle Foot Hip Knee Leg. These macronutrients will give your body plenty of energy and support your on-field actions. Protein: Eggs, Fish, Meat Carbohydrates: Fruit, Rice, Potatoes Fats: Raw Nuts, Avocados.

Sodium : Sodium is one of the most powerful electrolytes on the planet. In my opinion, this time window gives your body plenty of time to digest the meal once your game begins.

Hydrate: Drinking water with added electrolytes Himalayan Pink Salt following competition will help you to replace fluids lost during your game. This will also restore your body temperature to a normal level, prevent cramping, and keep you hydrated for your next game.

Foods that are fairly simple to digest: Fruits apples, bananas, oranges, grapefuit, berries, etc. In addition, a good quality protein shake is also a fantastic option. This will limit the amount of energy you can expend on the field, and may hinder on-field performance.

Protein: Protein is a macronutrient that is crucial for recovery. As I previously mentioned above, drinking water with added electrolytes after you play a game will help you replace the fluids lost during your game and ensure you stay properly hydrated.

This will also help restore your body temperature to a normal level. Try to consume your post-game meal as close to the conclusion of your game as possible to jump-start the recovery process! I hope this post was able to provide you with some nutritional practices that you can use this season to help you dominate on the diamond!

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