Athlete-approved snacks -
Eating too heavy of a meal before practice can leave you feeling sluggish as the food has taken over priority in the body, not the exercise. Eating too little before a practice can result in decreased energy and performance and can lead to overeating after practice, which can also cause discomfort.
What counts is that athletes are fueling their bodies for performance. It is easier for the human body to consume nutrients throughout the day as opposed to trying to consume everything in three meals.
When should you eat certain types of foods to optimize performance? Fat helps keep you feeling full longer and decreases inflammation. Ideally, consume protein throughout the day as it helps repair and rebuild your body.
Eating eggs at breakfast, a turkey wrap at lunch or a chicken breast at dinner are all good options. Carbohydrates are great sources of instant energy in the forms of white bread or white rice like a peanut butter and jelly sandwich right before practice so your body can start out burning that as its primary fuel source.
Slower-digesting carbohydrates known as complex carbohydrates such as sweet potatoes or brown rice help the body maintain energy levels throughout the day. Eating oatmeal at breakfast or quinoa at dinner will help keep blood sugar levels stable, allowing for better mental alertness and decreased cravings of sugary or salty foods 4.
Training Day Snacking: Snacks before a workout should be light easily digestible so as not to cause any cramping, gas, or other discomfort during exercise , higher in quick burning carbohydrates and protein and less fat.
Fat can cause an upset stomach due to its slow releasing time from the stomach into the GI tract. Pre-workout snacks help fuel your muscles by providing them with quick energy for the lift or the run you are about to perform.
The snacks top off muscle glycogen stores, which help provide instant energy and allow for increased performance throughout the duration of the workout 1,6.
Snacking after a workout should be higher in protein and carbohydrates than fat. You want carbohydrates as they help your body prioritize the protein to rebuild and repair muscle and tissue damage from the workout. This is why protein shakes have become so popular—they have the carbs from the milk and protein to help muscles repair, plus drinks are easier and faster to consume after a workout and nutrients are more easily absorbed in liquid form than solid form 7.
Consuming a post-workout snack with carbohydrates also helps replenish the glycogen stores that were depleted during exercise, which allows the body to have more fuel in the tank for the next workout 1.
There is also evidence that consuming a protein and carbohydrate post-workout snack together also allows for protein to rebuild muscle, which then allows for carbohydrates to restore glycogen in the muscle Both are needed to keep you at your training best and for each to be allowed to do their primary job 1.
Light, Moderate and Heavy Snacking : Light Snacking Light snacking is good for days when you are not training and still need to keep energy levels high.
Examples: fresh, frozen or dried fruit, veggies, graham crackers, Greek yogurt, edamame, chickpeas. Moderate Snacking Moderate snacking is good for days when you are training but the volume or intensity is not too high.
These snacks help your body top off its fuel resources and can aid in recovery after training. Examples: apple and string cheese, graham crackers with peanut or almond butter, trail mix, sunflower seeds, oatmeal, popcorn, jerky, Greek yogurt parfait, veggies and hummus, yogurt smoothies, chocolate milk.
Heavy Snacking Heavy snacking is also like eating a mini meal. Examples: sandwich PBJ, deli meat with veggies, tuna, grilled chicken , cheese and crackers, omelet, quinoa mixed with fruit 8.
When to Choose Whole Grains Versus Refined Foods: Whole Grains Provide longer energy levels, even blood sugar levels, slow to move through the digestive system. Whole grains are good for days when training once a day and with breakfast and dinner.
Eating whole grains after training helps the body to prioritize protein for muscle repair and building. Ideally, your snack will be portable and capable of staying good for hours inside a backpack or locker since not every student-athlete has access to a refrigerator. STACK connected with dietitians who work with the Houston Texans, New Orleans Pelicans, New Orleans Saints, Boston Cannons—and others—for their suggestions on simple pre-game snacks that meet those requirements.
Athletes are usually coming off a three- to five-hour fast right before practice and will need calories to get through a longer practice. Nuts , like almonds, peanuts, and cashews, provide protein and healthy fats. Sports nutrition and energy bars are great because they take the thinking and the prep time out of the equation and give you a portable, non-spoiling meal specifically designed to fuel you for sport.
The only drawbacks? They can be expensive, and some have tastes or textures that are less than awesome. But with dozens of brands and flavors to choose from, you can experiment and find what works best for you. Fuel up with some protein bars that have no artificial sugars.
Toss a bottle of coconut water in your gym bag before you leave for school, then down it an hour before practice starts. Another easily packed snack, pretzels are high in carbohydrates as well as sodium, which you lose through sweat. Powered By: Stack Sports. Sports Connect. FOLLOW STACK.
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Training Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program.
Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport.
Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury.
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