It is vital for athletes to understand the importance of fueling during different phases of their athletic year Calander. Fueling on game day looks completely different than off-season fueling. Applying the following tips below can optimize an athlete’s performance.
Preseason
During the preseason phase, an athlete’s goals may focus on adapting to increased conditioning, and improving power and fitness. Therefore, hydration and fueling play a vital role during this transition. Preseason should consist of hydration and nutritional habits that will enhance performance throughout the season.
General tips include:
⚫ Do not skip meals, especially breakfast
Consider analyzing your schedule and plan your meal times
⚫ Drinking adequate fluids
⚫ Consuming fruits and vegetables
For a more individualized approach to fueling during preseason either check out the Marilyn Magaram Center’s nutrition counseling services or talk to your athletic performance dietitian.
Game Play
Game day fueling varies for each sport, for a more personalized game day fueling approach either check out the Marilyn Magaram Center’s nutrition counseling services or talk to your athletic performance dietitian.
Here are some general tips to remember on game day:
⚫ Do not try anything new.
⚫ Drinking adequate fluids
⚫ 30 to 60 minutes before game time, an athlete should consume a pregame snack. This should include more fluids and a carbohydrate snack, like fruit, pretzels, or apple sauce.
⚫ During breaks or time outs take a few gulps of water.
⚫ Halftime should be treated similarly to a pregame snack to make sure the athlete is properly fueled.
Decreased Activity
Off season is a great time for athletes to work on their individual goals such adjusting body composition, altering nutritional habits, practicing meal preparation and learning how to cook new recipes. Training tends to be shorter in duration and less intense; therefore, modify portions and food choices to avoid unwanted weight gain. Generally, focus on lean protein, vegetables and focus less on foods that are carbohydrate-based. For more information regarding fueling during decreased activity check out the off-season fueling summary.