So What Should We Eat?

While it is obvious that attention to detail in training sessions is essential to the development of the player, an often overlooked aspect of training is the preparation that comes before. Simply stated, food and nutrition must be at the top of an athlete’s priority list because it provides the foundational source of energy required to compete at high levels day in and day out. What we choose to put into our bodies has profound effects on our strength, our endurance and our ability to recover from physically and mentally demanding training sessions.

Metaphorically speaking, you need to put fuel into a sports car if you want to drive it. No matter how modern or elite the car is, it still needs a source of fuel to perform to its potential. The same applies for the competitive athlete. What we consume before and after training or matches are equally important. What we eat before determines what we are able to produce in a training session or match. What we eat after determines how quickly our bodies can recover and rebuild itself to be ready for the next day.

So what SHOULD we eat?

All dietary preferences can agree on the basic elements of an athletic diet: Carbohydrates, Protein, Vitamins, and Fluids.

Carbohydrate dense foods include: rice, pasta, oatmeal, bagels, whole grain bread, potatoes and fruits such as bananas.

Protein rich foods include: legumes such as beans or lentils, fish, beef, chicken, tofu, and even vegetables such as broccoli or spinach.

Vitamins and nutrients allow our bodies to get in proper and natural food based chemicals and enzymes to help repair muscles and even boost our levels of energy. As a general rule, players should focus on eating a colorful diet consisting of vegetables such as carrots, spinach, broccoli, tomatoes, and fruits such as pineapple, blueberries, bananas, and strawberries.

It cannot be stressed enough that the consumption of water is so often overlooked. Water and appropriate fluids like natural juices are a requisite to keep the body temperature regulated. On average, athletes lose several pounds of sweat in just an hour of competitive play. Just like food, what an athlete drinks before a session is just as important as what an athlete drinks after a session. A helpful guide to knowing how much to drink is your own body weight. For example, if you weigh 120 lbs, you should aim to drink around 120 oz of water per day.

We hope to see you at your best on the field and look forward to hearing some of your favorite pre game or post game meal recipes!