By Colin Elkin:

High Level athletes need to treat their body as their most important asset. Peak performance can only be obtained when a mind and body are nourished with the right raw materials to promote an abundance of energy, mental sharpness, as well as speedy healing and recovery time. All Professional and Olympic athletes are not only coached on their performance, but also on their daily habits like Nutrition and exercise.

 Here are some game day tips:

 There are the 3 main food categories: Carbohydrates, Fats and Proteins.

1.  Carbohydrates are “rocket fuel”. They provide energy. All Carbs break down into sugar in the body to be used for energy and activity. To tell which foods are Carbohydrates there is a simple rule: “If it doesn’t have a face, a mother, or go to the bathroom, then it is a Carbohydrate”.

2. Proteins are found mostly in animal products, nuts and seeds. These do not provide much energy but are necessary for healing and repair of tissues and muscles.

3. Fats are used for insulation of organs, production of hormones, and help in digestion of necessary vitamins. They are also used for energy. Fat is considered “diesel fuel”.  

The day of a game or practice it is very important to include the right foods at the right time to maximize your energy levels and your performance.

You need to consume carbohydrates at least 3 to 4 hours before game time. This amount of time will allow your body to digest them and enough time for the rise in sugar in your blood stream to level off so your muscle cells will have an energy store. If you eat Carbs too close to game time (inside 90 minutes) your blood sugar will spike and your body will counteract it by lowering the blood sugar quickly so by the second period you will have an energy crash. This happens especially when you eat “man-made Carbs” like chocolate, donuts, or most foods that you rip open from a package. These foods are a “NO-NO” on game day.

Protein should not be eaten with the Carbohydrates because these are digested at different rates. The combination of Carbs and Proteins creates a war in your intestines and robs your body of energy. You do need proteins after the activity to help your body heal and repair. Too much protein (like a burger) before your activity will only weigh you down.

Bad Fats are found in many foods especially those that you buy at the arena. You do need to add in Good fats along with the proteins after the game. Good fats are found in fish, olives and olive oil, flax seed, walnuts and almonds.  

Hydration: It is important for any athlete to drink water before during and after the activity. You can easily lose 2 litres or more of water through a game or practice. Dehydration will create physical and mental fatigue, and lower performance. Also remember that any drinks with caffeine like Coke or Coffee will cause your body to lose water.

 HERE IS THE PLAN FOR A NIGHT-TIME GAME!

1. Start with a good breakfast of fruit, whole grains like oatmeal or cream of wheat, or non-sugared cereal, and whole wheat bread. A vegetable omelette or scrambled eggs are also a good option. Fruit juice is OK but it is very high in sugar. Bad choices are Pancakes and Syrup, sausages, bacon, children’s cereals, or donuts and hot chocolate.

2. A Healthy Lunch would consist of more Good Carbs like whole wheat pasta, along with vegetables like a salad without bacon bits or croutons and a small portion of protein like chicken breast or tuna.

3.  After school or 1 to 2 hours before game time, a small amount of natural un-refined Carbs are beneficial. Some examples would be fruit, nuts and seeds, a baked potato, and a whole lot of water. A Gatorade (watered down) is acceptable at this time also. Remember that Soda pop, a chocolate bar, Pizza or French fries at this time is like giving up a break away on your empty net.

4. Before the game hydrate, hydrate, hydrate.

5. After the game is the time to have a Chicken Breast, tuna or salmon, with no bun (no Carbs) and some veggies.

 Other Suggestions

One hour or less before competition: fruit or vegetable juice such as orange, tomato, or V-8, and/or fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or Energy gels, or up to 1 1/2 cups of a sports drink mixed with water. 2 to 3 hours before competition: fresh fruit, Fruit or vegetable juices, bread, bagels, low-fat yogurt, sports drink 3 to 4 hours before competition: fresh fruit, fruit or vegetable juices, bread, bagels, pasta with tomato sauce, baked potatoes, energy bar, cereal with low-fat milk, low-fat yogurt, toast/bread with limited peanut butter, lean meat, or low-fat cheese, 30 oz of a sports drink

 Planning

You will need to PLAN to eat well because if you wait to eat at the arena or a fast-food restaurant, your healthy choices become very limited. When you start using this plan you will notice how your energy and your performance are MAXIMIZED and you will want to eat this way all of the time. Remember that you are now eating not just for yourselves…YOU ARE EATING FOR THE REST OF YOUR TEAM. Your is depending on you to be your best!