Prepare
Play around with how to best fuel and hydrate before the event to avoid stomach upset.
Play around with how to best fuel and hydrate before the event to avoid stomach upset.
Nothing new on competition day! Stick to what you know has worked in practice and similar conditions. You may fuel differently on a hot and humid day that you would on a cold day.
2-3 hours before the event, have a small meal or snack. Keep it simple! Remember, what works for you teammates may not work for you. So, practice you pre-game snacking in a practice, not a game.
Start hydrating as soon as you wake up. Starting an event dehydrated can have a negative impact on performance. Remember – milk with meals and water in between, with minimal sugary drinks.
About 15 minutes before exercise, drink 8-12 ounces of water.
For events less than an hour, water is all that is needed to stay hydrated – have a few sips of water throughout activity. 3-8 ounces every 15 minutes is a good goal.
For events longer than 60 minutes, sports drinks can help replace electrolytes lost through sweat and help maintain energy levels. Alternate water and sports drinks, with the goal of 3-8 ounces every 15 minutes.
Try one serving of energy gels, sport beans or chews during endurance activities (60 minutes or more) to provide energy and electrolytes. Make sure to drink with at least 8 ounces of water for proper absorption.
Workout over? Refuel your body well to make sure you are ready for the next one!
Within 30 minutes post exercise, grab a small snack with carbs and protein.
Within 2-3 hours, enjoy a meal based on the MyPlate. Continue the refueling process with a full meal to ensure you are ready for your next workout.
Replace fluids lost through sweat. After exercise, it is important to replace the fluids you lost through sweat. But how do I know if I need to rehydrate?
If you answered “Yes” to any of these, it is time to rehydrate.
Why chocolate milk? It is the total package. Carbs and protein to refuel & muscles, rehydrate with fluids and electrolytes!