GAME DAY NUTRITION
The idea for this blog came about from a call I got from a professional athlete this week who told me their “nutritionist” recommended fig newtons, vanilla wafers, and carbo-loading with pasta when suggesting things for this professional team to eat. WOW!
The average American consumes 20 pounds of pasta noodles each year — and most of it is the refined white stuff.
Most athlete’s eat close to 10 times this much with their generic “pre-game” and “post-game” pasta dishes that have become common place in many athletic diets. In my experience in collegiate and professional hockey, we were served processed-white noodles 5 times during a weekend series! (Thursday night, Friday pre-game meal, Friday post-game meal, Saturday pre-game meal, and Saturday post-game meal). Looking back it is no wonder why sometimes I felt bogged down or felt like I had a tough time recovering. It’s obvious to me that “refueling” and “preparing” my muscles with starchy and processed-white noodles, that are stripped of almost all their nutrients and minerals due to the amount of processing they go through. probably wasn’t doing the trick. To top it all off(literally) I would dress these noodles with high sugar/high sodium/artificial sauces that spike your blood sugar and send your insulin levels on a roller coaster ride. My question is, why do athletes continue to “carbo-load” with these types of food?
- Glycogen is the key energy source your muscles use during most sports activities. These glycogen levels are filled up and stored up to 48 hours before your event. What you eat the day prior and night prior to your game or event is as/more important than what you eat on game day. Your game day meal is intended to supplement glycogen levels, keep you satiated, and stabilize blood sugar levels.
- What you eat means nothing if your muscles aren’t properly hydrated. Again, the day before is just as important. Aim for 1/2 your body weight (lbs) in ounces from just water.
- Allowing time for digestion is vital but eating too far an advance will cause you to feel hungry before/during the game. My suggestion is to aim for a medium to large meal 4 hours before game.
- Your meal should consist of 50% carbs, 25 % protein, 25% fat.
- 60-90 minutes before the game consuming a simple carbohydrate such as a piece of fruit will help provide extra energy that will be available during the game.
Typical Pregame Meal
1. The Size: Processed carbohydrates like pasta noodles don’t keep you satiated. In order to feel full from pasta you have to eat a lot. This problem is amplified in athletes because they generally have a huge appetite and require mounds of pasta consumed to meet their needs.
2. The Composition: Standard pastas are made with refined wheat flour. During the refining process, the nutrient-rich outer bran shell and inner germ layer are removed from the grain, leaving just the starchy endosperm. This process strips the wheat of much of its fiber, vitamins, minerals and phytonutrients, leaving you with a much weaker product, nutritionally speaking. Some nutrients, including iron and a handful of B vitamins, are added back during manufacturing (hence the term “enriched flour”), but these represent only a fraction of what is initially removed from the grain.
3. The Carbohydrate Complex: Pasta is a simple carbohydrate. It breaks down to sugar in your body quickly and often does not satisfy your appetite as long as a more complex carbohydrate such as sweet potatoes. Whole wheat pasta takes a bit longer and some has a protein content that keeps you satisfied longer. This is why many athlete’s who eat pasta find themselves getting hungry before or during the game. Yes, a carbohydrate is a very important macro-nutrient supplying your body with glucose, which is the favored fuel for your muscles, brain, and central nervous system. Choosing a carbb that will deliver a steady stream of glucose to your body will help regulate your energy levels.
4. The Toppings: Most Pasta is cooked in unhealthy vegetable oils and topped with a canned Alfredo or marinara that is loaded with sugar, sodium, and other artificial ingredients.
5. Your Body’s Ability To Adjust: Most conscious and high level athletes try and eat a clean diet made up of lean meats, fruits, and vegetables. Filling your body with refined pasta noodles for an entire weekend can send your body into shock and cause digestive issues. Your digestive system can react negatively to the amount of processed food that has been consumed because it is used to otherwise whole/natural foods. This can cause bloating, stomach issues, and have lethargic implications.
What To Eat Instead
Complex Carbohydrates From Unprocessed Sources
Quinoa-A healthy complex carb that is actually a seed and can be made a complete protein when paired with other foods.
Amaranth- Technically, it’s not a grain; it’s the fruit of a plant. And that’s the reason it contains a more complete protein, and more of it, than other traditional grains.
Barley & Steel Cut Oats- A great option in the morning of a game day that will deliver a steady supply of glucose throughout the day.
Legumes- Black beans, chickpeas, and lentils are all great options for complex carbs that also provide a steady supply of protein and fiber.
Starchy Vegetables- Foods like sweet potatoes and squash that are usually shunned by low-carb lovers are acceptable for athletes who will use the large amounts of carbs from these whole foods as energy for game time.
All Vegetables- Getting your carbohydrate sources from whole foods such as vegetables will ensure you are receiving the adequate vitamins, minerals and nutrients that accompany natural-base carbohydrates. Unlike refined flours and pastas,which are stripped of most of the essential vitamins and nutrients that provide your body with energy, vegetables are natural foods from the earth that are identifiable for our digestive system and wont cause any gastrointestinal problems that are associated with many processed foods.
Lean Meats- While protein takes longer to digest, it will keep you satiated during the game and provide your muscles with a steady influx of protein to help with muscle recovery and muscle maintenance.
1. Chicken Breast with baked sweet potatoes and green salad.
2. Chicken breast with Quinoa and asparagus.
3. 2 pieces of cod over a mixed green salad with carrots, parsnips, and potatoes.
Many athletes still dont understand what they need to properly fuel their bodies. Unfortunately many of the nutritionists and chefs that cook or prepare meals for this demographic don’t understand macro-nutrient profiles of foods either. My suggestion to all the athlete’s and people I talk to is ask questions and do your own research. If a nutritionist recommends to eat pasta on a game day ask them why and see what kind of answer you get. Unless you are running a marathon or playing a double header soccer game I never recommend ”carbo-loading” with pasta. Most sports, like hockey, require shorts bursts of energy over a 2 hour time period. Eating 200 carbs in the form of pasta for a pregame meal is excessive for most athletes who wont even come close to tapping into all that stored glycogen from a large pasta meal. Keep it moderate and substitute some of my suggestions listed above. Remember, each athlete has their own individual preferences and requirements. Adjust your needs as you see fit and experiment with different foods to see what makes you feel the most energized and helps you recover the fastest.
Thanks for reading and let me know if you have any questions.