Providing the body with proper nutrition, before and after gametime, is crucial for optimal athletic performance. As an athlete eating is a full-time requirement which demands a professional approach. When you put your body through the rigors of training and competition, it is important to provide it with the nutrients it needs to perform at its best. This is where Top Velocity Essential Amino Acids come in as a cornerstone for your nutritional program to enhance recovery and maximize your potential performance. Sadly, athletes often turn to highly sugared sports drinks thinking they are providing their bodies with the fuel they need to power their performance. So, in today's article I want to take as much of the mystery out of how athletes should fuel their bodies to optimize game time performance. Keep reading to understand how to fuel your body both when you have time or are in a hurry to get a good pregame meal in. The secret you will discover is proper hydration while maintaining your protein consumption consistently throughout the day combined with the carbohydrates needed to perform.
What to eat before a game?
Athletes who are short on time (less than 2 hours before game time) would do well to have at least a serving of high-quality lean protein such as grilled chicken, non-starch vegetables and an easy digesting starch such as white rice pregame (brown rice is not optimal as it is harder to digest) to give the body the nutrients it needs to perform. Ideally 30-50g of protein with 1500 calories from protein/carbohydrates/fats. If there is no time for a meal, it would be best to take two scoops of Essential Amino Acids which are equivalent to eating 30g of protein, and a serving or two of fresh fruit.
Athletes who have more time, two to three hours before they will be performing in an athletic event, would do well to eat a well-balanced meal. This is the time you want to eat your carbohydrate dense foods such as fruits, sweet potatoes and rice since the carbohydrates will be more readily used to fuel your performance. It is important to make sure you are timing your carbohydrate intake earlier in the day, around your game time or workout. By structuring your carbohydrate intake in this way ensures the carbohydrates you are taking in are being utilized immediately for fuel and not stored as excess fats. It should be noted that within two hours of any performance, athletes should monitor their food intake well and eat just enough to fuel their performance and allow the stomach time to digest the food so as not to impair performance.
Eating before a game or practice should focus on adding the “extra” needed to top off your energy stores required to optimally fuel 60-90 minutes of competition. As an athlete if you are hungry you are “losing” the game before it starts. Each and every day should be planned out so you never get hungry. The signaling from the stomach takes as much as 20 minutes to tell you its full just as much as when your blood sugar drops or stomach signals it needs food. The best way to win the nutrition battle is to supplement and plan your meals from the time you rise to the time you sleep. Hit your mark on calories daily, gain an edge with your high protein snacks, and win the battle by meal planning so every 3 hours you are consuming 30-50g of protein to reach 180-240g per day based upon body weight.
In addition to a well planned meal plan, an athlete looking for an edge must also supplement their diet. Ideal nutrition supplementation is designed to supplement that which is lacking or needed in a diet plan. We have designed the best and most affordable supplementation program to complement an athlete’s healthy lifestyle and optimal meal plan. The Top Velocity nutritional supplement program consists of Essential Amino Acids, electrolytes, Greens and Reds. This simple program provides your body with the necessary cellular nutrition and protein needed to perform at its peak potential while supercharging the repair of muscle tissue following your training.
Pregame snacks for fueling the athlete:
- Fresh Fruit - Blueberries, blackberries, strawberries...
- Rice (white, jasmine, or brown)
- Rice Cakes
- Lean protein (30-50g)
- Smoothie with almond milk, banana, blueberries, 2 scoops of essential amino acids
Intra game nutrition for baseball players
While carbohydrates are an important source of fuel for athletes, there is a common misconception that athletes should consume a massive amount of carbs in the form of sports drinks. The best thing to consume immediately prior to or during a game is protein to maintain energy production. Sports drinks are nothing more than sugar, which provides no nutritional benefits and can cause an inflammatory response which drastically impairs performance and recovery. Athletes should avoid consuming the aforementioned sport drinks because studies have shown consuming highly concentrated amounts of sugar can upset digestion and lead to cramping. A better option is to ensure you have your pre game nutrition in check and are consuming an adequate amount of water, protein and carbohydrates from whole food sources that provide you with other nutrients and antioxidants your body can use to optimize hormonal function and have you performing at your best at game time. Also prior to game time you would be best off taking a scoop of Top Velocity Electrolytes which will provide your body with the essential minerals it needs to replenish the minerals being lost through sweat. Often times a lack of potassium or salt can cause athletes to experience cramping and hinder performance.
Carbohydrates are an athlete's best friend. However, it should be noted that an athlete's energy stores which are stored in muscle tissue as glycogen, will be severely depleted within minutes of moderate to high-intensity exertion such as resistance training. Once stored glycogen levels are depleted the body begins searching for the next source of fuel. While fats are powerful energy sources, you most likely will hit a wall before that fuel source is produced when weight training. Best recommendation is eating 2-3 hours before a workout and maintain a diet of 8-12g of carbohydrates per kg of body weight per day to prevent carbohydrate depletion. Eating a balanced diet packed with “good” carbohydrates and protein will maintain energy levels while enhancing recovery. More carbohydrates consumed on intense work days and less on off days will properly fuel your body. When fuel sources are not found in the blood stream the body will start to break down the muscle tissue the glycogen was stored in. That is why it is essential to have a steady flow of carbohydrates and protein present in the blood stream to ensure steady energy levels in addition to assist in repairing muscle damage.
Pregame Nutrition for good Hydration
While it is important to drink plenty of water, at least one (1) oz per pound of body weight, hydration doesn't just mean drinking copious amounts of water. You need to have the proper balance of minerals in the body to allow the body to maintain proper hydration. The body requires several essential minerals that all play key roles in making sure athletes of all types maintain or boost energy performance. This is where a sugar-free electrolyte supplement like Top Velocity electrolytes have been designed to provide the necessary electrolyte supplements to ensure proper muscular performance along with protein to ensure energy levels are maintained during training and performance. The following is a list of some essential minerals required for optimal athletic performance that most people, not just athletes are dent in.
- Sodium - a mineral that has received an undo bad reputation but is possibly the most important electrolyte and is mostly related to the regulation of fluid and water regulation.
- Potassium - essential for the optimal functioning of excitable tissues such as skeletal and cardiac muscle and nerves.
- Zinc and essential component in the cellular function that assists the body in making proteins and DNA, bolsters the immune system, and helps with overall recovery and repair.
- Trace Minerals found within the body are essential for optimizing your skeletal system, muscles, heart, and brain function.
- Amino Acids play a vital role in the production of energy in the body, and when you are not getting enough of them, you may experience fatigue and decreased performance. By supplementing with Top Velocity Electrolytes, which are fortified with 2000mg of Essential Amino Acids, you can help ensure that your body has the building blocks it needs to produce energy, allowing you to push harder and perform at your best.
Putting it all together - Sports Nutrition and Eating for an Athletic Event
Proper nutrition is crucial for optimal athletic performance. Consuming the right mix of nutrients, minerals, and amino acids can help fuel the body, improve endurance, and speed up recovery time. To ensure that the body has the energy it needs to perform at its best, athletes should focus on eating a balanced diet that includes a variety of whole foods, such as fruits, vegetables, and complex carbohydrates. They should also pay attention to their intake of protein, which is essential for building and repairing muscle tissue. In addition, hydration is key for maintaining performance, so it's important to drink plenty of water before, during, and after physical activity. By fueling the body with the right nutrients, athletes can optimize their performance and achieve their goals.
Learn how an elite athlete eats…
The Top Velocity Nutrition Program is a comprehensive program that teaches athletes how to optimize their nutrition and become elite performers. Developed by Dr. Patrick McNeil and Brent Pourciau from science backed research, this program provides athletes with the knowledge and tools they need to fuel their bodies with the right nutrients and minerals for optimal performance. The program includes detailed caloric requirements, meal plans, necessary supplements, recipes, and nutrition guides that are customized to meet the specific needs of each athlete. Whether you're an amateur athlete looking to improve your game or a professional athlete striving to reach the next level, the Top Velocity Nutrition Program can help you achieve your goals and maximize your performance.