A NUTRITION TIP FROM ATHLETES' PERFORMANCE
Fueling up at halftime: Nutritional strategies to give you an energy edge
Proper nutrition should be part of your training strategy, and it should also be a part of your game day strategy. Proper nutrition before, during and immediately after training sessions and games can have a major impact on your performance. Research has shown that soccer players can sometimes deplete 90% of their muscle glycogen (fuel) during a game, which increases fatigue and significantly reduces running speeds. Players who are low on fuel tend to run as much as 50% slower during the second half of matches. One way to avoid spending the last precious moments of a game running on fumes is to consume carbohydrates immediately before your games, during your games (as play allows) and at halftime. The common recommendation is to get 30-60g of carbohydrate an hour. So, follow this simple strategy to keep that low-fuel light from coming on:
1.) Pre-event: Have your largest meal about three hours before your game. Make sure to focus on carbs (whole-grain breads, cereals, pastas, etc.) in combination with a little bit of protein and healthy fats. Then, about 15-20 minutes before your game starts, drink 12-16 oz. of sports drinks.
2.) During event: Try to get a combination of sports drink and water anytime you come out of the game.
3.) Halftime: Try to consume another 12-16 oz. of sports drink or another 30g or so of carbohydrate. Do what feels best for you. If you prefer liquid, go with a sports drink. If you prefer a solid, go with a bar that gives you at least 30g of carbs. If you want something in between, go for a goo! If you prefer solid food over some type of bar, goo, or sports drink, choose something that is moderate or high on the glycemic index. Some great whole food choices would be: half or whole bagel, 1-2 handfuls pretzels, 1/4 c. raisins, 1-2 handfuls cereal with raisins, or 1 banana.
4.) Post-event: You want to get a blend of protein and carbohydrate immediately after your event. You need to consume this mixture as soon as you can after finishing your game. I recommend a liquid form of your nutrients, but if you want to have a small meal, that can work as well. Reach for a meal replacement shake or bar. You could even down 16 oz. of lowfat chocolate milk. Just make sure you get something immediately after your game and follow that with a regular meal 1-2 hours after your post-game snack.
Amanda Carlson, MS, RD; Director of Performance Nutrition and Research, Athletes' Performance
