The Importance of Nutrition
Regular meals and snacks - For most athletes, it is almost impossible to meet the nutrition requirements with less than 3 meals and 2-3 snacks each day. Eating regularly (every 2-4 hours) helps to maintain blood glucose and energy throughout the day and through practice. A mistake athletes often make is thinking that they don’t have to eat adequately on "non-workout days." These "off" days should instead be treated as "re-fueling days" and athletes can take advantage of having more time to prepare well-balanced meals.
Stay hydrated – Because our bodies are made up of 55-65% fluid, it is essential that athletes stay adequately hydrated in order to avoid heat illness and cramping. When practicing in hot, humid weather, some of the larger athletes can lose as much as 10-12 cups of fluid (he/she would need to drink double this amount to re-hydrate). Even being slightly dehydrated can impair performance, so athletes should drink liberal amounts of water and sports drinks throughout the day, during and after practice. Carry a sports bottle with you at all times and continue to refill it throughout the day.
Consume adequate calories and carbohydrates – Because food is our fuel, athletes need to ensure adequate calorie and carbohydrate consumption every day. Complex carbohydrates including whole grain breads, cereals, pastas, fruits and vegetables should make up at least 50% of our diets. Carbohydrates, our body’s chief form of energy is stored as glycogen in our muscles (and liver). A diet deficient in carbohydrates and calories, can increase the risk of fatigue, injuries and a drastic decrease in performance.
