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What should you eat on GAME DAY?

 

The way you feel on game day can have a drastic impact on performance! Your nutrition is one of the variables that you can control daily.  While it can be a difficult task, creating adherence and building habits should be paramount to dietary change.  This allows more consistency in performance and optimizes weight management. In terms of recommendations, wholesale changes to your diet should not be in order.  The worst time to make dietary changes is on GAME DAY. Practice like you play applies to your diet as well.

 

There are some high-quality foods that every diet should strive to consume.  These foods include fruits, vegetables, lean protein sources, whole grains, and a variety of monounsaturated/polyunsaturated fats. Hopefully, you are already eating fruits and vegetables along with lean proteins. But if not, I still do not recommend dietary overhaul on GAME DAY.  Modification would just require some individualization from your RD, coach, or trainer.

 

If your basic food groups have been addressed, you should consider a WHEY isolate protein shake along with some sort of quick digesting carbohydrates.  This would be an awesome addition to help boost your energy on GAME DAY.  If you normally eat a certain way, you will not see a large benefit drinking a specialized protein shake.  You should see some, no doubt, but do not expect to perform at record levels.  The totality of your food intake ALWAYS takes precedence over one meal.  It would be cool if we had the “secret stuff” like Bugs gives to the tune squad in SPACE JAM but we all know that creating healthy habits is the secret stuff. Remember that habits built over time are vastly more important than one day’s nutrition.  

 

Here is a sample daily meal log listed below:

 

Breakfast: five egg whites and two whole eggs omelet with salsa and peppers. Add one piece of fruit of your choice.

 

Lunch: A serving of chicken with some lettuce and a dressing of your choice, don’t forget to add in a variety of vegetables. In addition, a small serving of potatoes would be a great idea for a bit of extra calories and condiments if needed for taste.  It would also be wise to add a handful of nuts or seeds.

 

Pre-competition: 16 ounces of Gatorade, 25 - 40 grams of hydrolyzed whey protein, 5 grams of creatine and 200-400mg caffeine (Both caffeine and creatine have been shown to aid with performance but please consult with your doctor before utilizing these supplements).

 

Post competition: 16 ounces of Gatorade with another 8 ounces of water and a protein source of your choice.

 

Dinner:  A serving of Fish, along with a serving of rice, vegetables, and an apple.

 

Now you’re set. Get to work.  Don’t over complicate this!

 

Ryan Benson is the director of youth sport training at VELO Athletics. His background is extensive in the realm of fitness. He has worked with clients of all ages and experience levels, but has specialized in youth development.  Upon graduating from Lindenwood University, he was appointed Head Strength and Conditioning Coach at St. Mary's High School.  Over the next two years (2014-2015) he worked with high school athletes of all kinds, from swimmers to football players and many things in between.  Aside from his strength coach experience he has been in the personal training business since 2010, and has helped oversee the development of many successful training centers.

 

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