GAME DAY NUTRITION

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?

Key Points

  • 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

The Problem

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.

Great Examples

1. Chicken Breast with baked sweet potatoes and green salad.

A Pre-Game Meal for the Phillies

2. Chicken breast with Quinoa and asparagus.

3. 2 pieces of cod over a mixed green salad with carrots, parsnips, and potatoes.

Conclusion

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.

From South Bend,

5 Great Fat Loss Tips For Summer

5 Great Fat Loss Tips For Summer

Utilize Multi-Joint Exercises

  • Multi-joint exercises work large muscle groups which require the most energy and create the largest anabolic response in your body which  leads to the greatest amount of calorie expenditure. (long winded sentence?)
  •  Multi-joint lifts imitate our natural movements by working several muscle groups and in the process create a healthier posture and more proportional frame.
  • The body works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. Dont limit yourself to isolated movements (like a bicep curl) if you want to burn fat.
  • Multi-joint exercises increase your metabolic rate and stimulate production of more fat burning hormones such as growth hormones and testosterone.
Examples

  1. Squats
  2. Deadlifts
  3. Power Cleans

Use Circuit Training And Short Rest Intervals

  • Circuit training creates maximal growth hormone responses which is the most efficient way to burn fat.
  • It is optimal for raising your metabolism which will have fat burning effects during your workout and up to 48 hours after your workout.
  • Short rest intervals ensure your heart rate stays elevated for the entirety of the workout which will create the largest amounts of caloric expenditure.
Examples
  1. Supersets and tri-sets
  2. Crossfit workouts
  3. Interval training

Eat High Protein, Low Carb, Low Glycemic, And Unprocessed Food

  • Foods that fall under these guidelines will ensure you are conserving/building muscle and lean body mass while burning fat.
  • Foods with a low glycemic index will allow you to control your blood sugar and maintain steady insulin levels which will limit fat storage and ensure a healthy metabolism.
  • Low-carb and unprocessed foods will be utilized by the body as energy and help to break down proteins and fats which will help trigger the fat burning function in the body.
  • High protein and high fiber foods will keep you feeling full longer and help prevent overeating.
Examples
  1. Lean meats
  2. Cruciferous vegetables
  3. Greek yogurt
  4. Nuts
  5. Nut butters

Cut Out Juice, Soda, Sports Drinks, And Limit Alcohol. 

  • Sugary drinks are the single largest source of calories in the American diet and over half of Americans have sugary drinks every day.
  • Definitely the most relevant tip on the list for summer is avoiding any drinks that are high in sugar, calories, artificial sweeteners, and sodium.
  • Sugary drinks can cause enormous insulin spikes which will offset your hormonal balance and can lead to extra fat storage. Likewise, sugary sodas and drinks can stimulate appetite and cause you to overeat even though you may not be hungry.
  • Every liquid calorie is a calorie added to the day’s total.  Liquid calories don’t fill you up or deliver the essential vitamins, nutrients, and fiber you get from whole foods.  Drinking liquid calories doesn’t have a huge impact on what you eat that rest of the day either. Over the last 20 years, Americans have added between 150 and 300 calories to their daily diets — about half of them in liquid form.
  • Alcohol is an entirely different story in itself, but from my perspective, drinking one or two nights a week will not have a dramatic impact on fat loss. Just remember, EVERYTHING IN MODERATION!

Examples of what to drink

  1. Water with lime
  2. Tea
  3. Coffee
  4. Almond Milk
  5. Red wine/clear liquors without a sugary mixer.

Burn Calories Outside Of The Gym.

  • This one can put you over the edge in terms of reaching your body composition goals. Stay active, especially in the summer. Whether it’s a beach volleyball game, throwing the football around, or going for a walk after dinner having an active mentality and lifestyle will ensure your muscles get the work they need and your metabolism and heart rate stay mildly elevated.
  • Dont settle for exercise in the gym alone. Take the stairs, park farther away from the door, and perform activities other than sitting on the couch watching TV.
Examples
  1. Swim
  2. Walk your dog
  3. Go hiking
  4. Join a softball league
  5. Play pick-up basketball

Thanks for reading and hopefully these tips will help you achieve the summer-bod you have been working towards. Let me know if you have any questions or comments. Thanks.

From South Bend,

Kevin