NUTRITION
TRAINING TABLE: Paul Lotman and Taylor Averill of the U.S. Men’s National Team enjoy different portions. (Photo: Peter Brouillet)
Regardless of what your teammate is eating or whether you won or lost, it’s important to make consistently good nutrition choices by Shawn Hueglin & Jacque Scaramella
Food moods A
recent article talked about how wins and losses effect eating habits. The research looked at the food choices of hockey fans following games played by their favorite teams. After a victory, the cravings were signifi- cantly different than they were after a defeat. This didn’t surprise me. Over the years, I’ve worked with many high-level athletes whose meals or snacks vary greatly depending on how things went on the court. This concept applies to a greater degree to younger players who may be less knowledgeable about what specific foods are most appropriate for recovery after a hard match or practice.
The topic of the article encouraged me to consider additional influential factors that are in play when athletes decide how they will refuel after matches or tournaments. My conclusion: Post-match food choices aren’t always selected based on recovery promoting properties but, rather, on what we feel we earned or how we feel in the moment.
Here are five things to consider when you’re making that decision: • Wins and losses – When we lose, food is often our way of dealing with the letdown. However, comfort food that might seem like it will make us feel better after a loss is often fried and may be high in saturated fat, sodium or sugar. Those types of foods aren’t great choices to promote recovery and prepare for the next practice session or match. A good way to avoid this pitfall is to plan your post-game meal in ad-
vance so you aren’t influenced by the outcome of a match. By doing so, you can be sure that you have healthy options available, whether you’re eating at a restaurant, at home or at a teammate’s house. These options should include fruits and veggies, lean protein and complex carbohydrates. • Group meals – When we eat with team- mates, there’s often a social influence. Players may under-eat or overeat if they’re eating with someone who eats larger or smaller portions than they do. No matter the company you’re with, always keep your individual nutrition goals in mind. Go into meals with a plan and stick to it. To stay on track, ask yourself this question: “Would I be eating this if I were eat- ing by myself?” • Role models – Often times, new players on a team look up to older, more established play- ers. But remember this, just because you want to play like the team’s top middle blocker doesn’t mean you have to eat like her/him. Your nutri- tion needs may be very different, so emulate the player in the gym but carve out your own identity at meal time. • Snack or meal providers – At all levels of volleyball, food is made available to players af- ter matches or during tournaments. Frequently, it’s provided by a parent who means well but may not be dialed in to the importance of proper recovery snacks or meals. Be proactive and ask your coaches or team parents to provide healthy options. Instead of cookies, candy and chips,
ask for foods such as Greek yogurt, milk, fresh fruit, whole grain bread, nut butters, oatmeal, hardboiled eggs, avocados, nuts and seeds. You could even ask if it would be possible for the team parents to consult a sport dietitian to learn more. • Food as a reward – In a team sport, it’s easy to get drawn in when one player makes a meal or snack suggestion. If the team just had a hard practice or played a tough match and a teammate says, “Let’s go get ice cream,” it can be difficult to say, “No,” because no one wants to miss out. When athletes work hard, they often want to reward themselves, and the most com- mon reward is food. Go back to your individual nutrition goals and ask yourself, “Does this treat fit within my goals?” As long as you’re eating plenty of nutritious foods, there’s no harm in mixing in an occasional treat as long as the other key foods are included. Also, consider identifying other ways to reward yourself than with food.
Shawn Hueglin, PhD, RD, CSSD, is a sport dietitian with the United States Olympic Com- mittee. She works primarily with team sports based in the Los Angeles area and the U.S. Olympic Training Center in Chula Vista.
Jacque Scaramella, MS, RD, is a contracted sport dietitian with the United States Olympic Committee. She primarily works with Olympic and Paralympic teams.
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