Nutrition

Nutrition is one of the most important parts of being an athlete and getting the most out of your body.  It can be the difference between a good and elite athlete.  Some guys battle with their weight while others can stuff their face because their metabolism is through the roof.  You don't have to watch every last thing that you eat but every athlete should pay attention to their diet.

Hydration and especially water is crucial for any athlete.  You lose a lot of fluids during exercise and can become dehydrated.  Dehydration can cause fatigue and muscle cramps and inevitably reduce injuries.  It can keep the best athletes from playing well.  Cold water is absorbed faster and also helps lowering body temperature.



Carbohydrates are important for energy during exercise.  As the intensity picks up so does the utilization of carbs.  They are digested and stored in muscle as glycogen which enables the body to prolong strenuous exercise.

Fats provide energy during exercise as well.  Obviously you want to watch your fat intake but you want to make sure you're getting enough.  Avoid eating meals high in fat before games as fat takes longer to digest.  For aerobic (endurance) exercise, fats can account for up to 75% of energy.

Other than carbs and fats, protein also is used for energy.  Protein is important for muscles but only a little is needed to help build muscle.  Exercise and training build muscle-- not protein.  With all the protein supplements a common misconception is to intake as much protein as possible.  However,  the body can only process about 40 grams of protein at a time and excess protein is either burned as energy or stored as fat and can also lead to dehydration.  A lot of guys think that they can supplement a protein shake for a meal but it should be used for a snack supplement.  If you're eating right you should get enough protein anyway and protein shakes aren't necessary.

A well-balanced diet for athletes would consist of calories coming from carbohydrates (55-60%), no more than 30% coming from fat, and the remaining 10-15% coming from protein.

Before Games

• High carbohydrate foods such as bananas, oranges, bagels, and fruit juices break down quickly and provide glucose to muscles.
• Water or Gatorade

During

• Stay hydrated by drinking fluids

Post Game

• After vigorous exercise consume foods and drinks high in carbohydrates to replenish glycogen
• Eat a well-balanced meal