Hydration
• Before Games-
3 days before a game, the athlete should be
drinking .75 Ounces per pound of body
weight.
• Example;
–120 pound girl should be drinking
11.25 glasses of water a day
• .75 x 120= 90/ 8= 11.25
Hydration
• Before/During the Game
– A player should consume
1-2 glasses of a sports
drink 20-30 carbohydrates 15-20 minutes
before a game
– This should be repeated at half time
– They player should familiarize their body to this
amount of liquid by practicing this process during
their weekly practices
Hydration
• After the game
– A combination of water and sports drinks
equal to 3 glasses per one pound of
weight lost should be consumed after
workouts to fully re-hydrate the player
Sports Drinks
• A Sports Drink is a beverage that
contains carbohydrates and other
supplements to help replenish fluids
and nutrients used during vigorous
exercise and sporting events
• The carbohydrates are important to
help rebuild muscles after intense use
Sports Drinks
• The Electrolytes (sodium, chloride, and
potassium) in sports drinks are necessary
for maintenance of body fluids, muscle
contractions, and nerve impulse
transmissions.
• If a player has a history of suffering from
cramps, they should drink several glasses
of sports drinks the day before a game or
practice. (Sports drink with sodium)
Morning
• Competing in the morning without
eating means that you are continuing
your overnight fast, lowering your
glycogen stores which is your bodies
main source of energy.
Saturdays game is played on
Thursdays food
Carbo-loading should be used when expending
high levels of energy for 90 minutes or more
Carbo-loading consists of making 70% of the
calories in your diet from carbohydrates 3
days before games are played
example- if you consume 2600 calories
1800 of those calories should come from
carbs
(1 gram of carbohydrate= 4 calories)
Breakfast
• Breakfast should be eaten 1-4 hours before
activity.
4 hours before an activity = 14 calories per kilogram.
120 pound player- 120/2.2= 54.5x14= 763
calories
1 hour before activity= 4 calories per kilogram
120 pound player- 120/2.2=54.5x4=
218
calories
Breakfast
• Eating a high carbohydrate meal before
morning exercise helps maintain your blood
glucose levels and provides energy for the
working muscles.
• Good high carbohydrate foods for preexercise meals include;
Toast
Bagels
Pancakes
Muffins
Cereal
Fruit
Sports bars
Fruit
Non-fat yogurt
Good Beverages;
100% fruit juice
Sports drinks
1 glass (8oz) non-fat milk
Breakfast/ Between Games
• Limit fatty foods because of the slow
stomach emptying time, and because they
can make you feel sluggish.
• High fiber foods may also want to be
avoided because they can cause abdominal
cramping.
• Make sure to stick with foods you know are
well tolerated by your body
• High protein foods are also high in fat and
should be avoided the day of an activity.
– Bacon, Sausage, Cheese
Between Games
• If there is less then 2 hours between
games (end of game and warm up time) A
full meal should NOT be eaten. Instead a
high carbohydrate snack and adequate
fluids should be consumed.
Between Games
• If there is time to eat between games
follow the same food guidelines used in the
days leading up to the game.
• Consume low-fat foods and stay away
from added fat like; cheese, mayo, butter,
and heavy proteins like hamburgers,
sausage and pepperoni.
After the workout
• It is important to consume a high
carbohydrate food or liquid within 30 minutes
after your workout to increase glycogen
stores and help fuel fast recovery.
• This is extremely important of you have more
then one workout per day, because it enables
you to get the most out of your second
workout.
Eating Don’ts
Wings, Burgers, Fries, Hot Dogs,
Chicken Strips, Roast Beef, Steak,
Soda, Candy, Doughnuts,
Chocolate, Potato Chips, Avoid
high amounts of Fat.