Simple Nutrition Tips for
Optimal Game Performance by Kali Garges Registered Dietician
What I don’t remember is what I ate. I remember
a lot about playing field hockey – the drills, practicing corners, running hills, games and playoffs, and "5-lap Friday’s" when we would do a timed 2.5 mile run. We practiced technique, skill, plays and endurance. What I don't remember is what I ate! What I’ve learned is that performance on the field is dependent on feeling good and having energy – what we put in our bodies for FUEL.
Before you head out to the field, don't forget to think about WHAT and WHEN you eat. Here are some helpful tips to remember:
Size & Choice Counts. As a general rule, the closer you are to a game or workout time the smaller the meal should be. Carbo- hydrates – foods like bread, crackers, fruit and rice, are the pri- mary fuel for exercise. A pre-exercise snack should consist of mostly carbohydrates which your body can easily convert into energy. Ideally you should have a snack two hours before prac- tice or a game so that you will have enough time to start di- gesting the food and it will be ready to provide you with the energy you need for your workout.
Combinations. The other important part of this pre-exercise snack/meal is to combine your carbohydrate with some healthy fat or lean protein. If you are eating right before you exercise you may want to limit the protein or fat as it may be too heavy in your stomach and take too long for your body to digest.
Test Different Options. More than anything, you need to do what is best for your body. To find out what works best for you, make sure to try different foods on non game days. Think about it like practice. You wouldn’t go into a game without practicing an im- portant play so remember not to try your pre-game food routine without practicing it first.
Try one of these suggestions 2-3 hours before a practice:
• Trail mix • Fruit Smoothie • Low fat Greek yogurt with fruit • Low fat cottage cheese with fruit • Whole wheat crackers with or without cheese • Oatmeal with a few nuts • Fruit and Natural Peanut Butter • Beans w/ salsa and whole wheat tortilla chips • Sandwich or wrap with lean meat and vegetables • Whole wheat English muffin with Natural Peanut Butter • Hard Boiled Egg and a piece of whole wheat toast or fruit
FRUIT SMOOTHIE Yield: 3 servings
2 C Berries, fresh or frozen 1 Banana
1-½ C Water
1 C Fat free plain Greek yogurt 1/8 C Agave or Honey 1-2 T Flaxseed, milled (optional) 1 T Natural peanut butter (or 1 scoop whey protein powder)
Combine all ingredients in a blender; process until smooth. Optional: Strain mixture through a sieve, discard seeds.
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