Here are some "quick hitter" notes that I took down when Lesli Bonci spoke to the athletic department while I was working at Roger Williams University:
-After practice or competition, eat a snack within 15min! "Eat to Replete". Trail mix, nuts, bars, fruit.
-Gulp fluids, don't sip (quicker hydration).
-5hr energy/Redbull/Monster energy drinks are stimulation, NOT energy.
-If you drink 1 light beer after practice or competition, the effect will be a 24hr delay in body repair.
-"Performance Plate of Food" is 1/3 meat protein, 1/3 carbs (rice, bread, pasta), 1/3 fruit and veggies and chocolate milk for some extra protein and healthy fats.
-If you are cramping, if your sweat stings your eyes or you notice white rings on your clothing when your sweat dries, that is most likely a result of sodium (salt) deficiency. Eat soup or ramen noodles several hours before the game, pretzels and G2 before the game.
-Eat something to aid in recovery/energy boost during half time of your competition! Goo's, oranges or sugar cubes will work great.
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