1. - Make a plan to eat a variety of fruits and vegetables daily.
- Choose whole grain carbohydrates sources such as whole-wheat bread of pasta, and fiber-rich cereals as power-packed energy sources.
- Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes.
- Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance. Options include milk, water, 100 percent fruit juice and sport drinks.
- Stick with whole food options as much as possible as opposed to highly processed foods.
2. Chicken, turkey, fish, peanut butter, eggs, nuts and legumes
3. - Remember, proper nutrition for the "big tournament/race/meet" does not happen on the day of the event alone. It happens the days, weeks, and months leading up to the competition
- Never experiment with a new dietary/supplement protocol on game day. First, try it out prior to a practice/training session to make sure you tolerate it well.
- As you get close to the game/competition, make your meals smaller. Additionally, you may want to limit dairy, fat and fibrous carbohydrate sources during the last one to one and one-hafl hours pre-event/practice, as these may cause GI issues.
Det er gratis at oprette en konto