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Let Us start with the 3 days before the big tournament! Eating right on game day is not near enough! If you want to play 2-4 games in a day… remember that garbage in means garbage out! If you eat junk, you’ll play just that way! You need to start carb loading and hydrating 3 days before the big day!

Portions:

For the purposes of this article, a serving of a protein, fruit or vegetable is the size of one’s fist.

Protein:

By this I mean pure protein: fish, eggs (remove yolk), turkey, chicken, pork or lean beef. Peanut Butter does not count.

Fats:

During this time, limit your fats to what is inherent to your food. Eat no fried food until your tournament is over. You may eat a pat of butter on your whole wheat toast, BUT: eat no hydrogenated fat- not margarine, peanut butter*, crackers or cookies that have even “partially hydrogenated” oils in them. These types of fats sit like sludge in your veins. They slow you down and impair your oxygen carrying capacity. This means you will be slower, and get out of breath more than you would have otherwise.

*Peanut butter is one of the biggest sources of hydrogenated fats in the American diet. Most of it is just lard with peanut flavor! The only kind you should ever eat is the Laura Scudder’s type; just smashed peanuts and salt. If you only like the other kind, then give it up altogether!

Raw Nuts:

I repeat RAW nuts. I good mix of raw nuts (even in a trail mix) is easy to find at Trader Joe’s! Bring a big zip lock bag in your bag to the tournament! Great for snacking! Eat only a handful at a time… at most, 2 handfuls/hour.

Sugar and White flour:

Both of these are short chain carbohydrates/simple carbs. They result in quick energy, and a slow of energy afterwards as your blood sugar plummets. Eat whole wheat pasta, bread, avoid sugar during this time. No white bread.

Processed Food:

I have not found much processed food that was not chock full of hydrogenated fat, white flour and sugar. So stay away from it. Eat whole foods. Real food, as straight from the earth as you can.

*Peanut butter is one of the biggest sources of hydrogenated fats in the American diet. Most of it is just lard with peanut flavor! The only kind you should ever eat is the Laura Scudder’s type; just smashed peanuts and salt. If you only like the other kind, then give it up altogether!

Day – 3

3servings of protein: one at each meal.

3-4> servings of fruit: consume at meals or snacks.

three-four servings of veggies now. try and try to eat them uncooked, but you can actually slightly cook your veggies.

Salt your food, but not heavily.

Eat Whole wheat merchandise should you be eating them, and consume brown rice as an alternative to white.

six eyeglasses of h2o in these days.

Day – two

three servings of protein: just one at each and every meal.

three-four servings of fruit: try to eat at meals or snacks.

3-4 servings of vegetables these days. try and take in them uncooked, but you can actually marginally cook your veggies.

Take In a huge salad with dinner.

Salt your food, but not intensely.

Take In Overall wheat programs should you be consuming them, and consume brown rice as an alternative to white.

six eyeglasses of h2o at present.

Day – one this is actually the day before the play day.

3 servings of protein: one particular at just about every meal.

three-four servings of fruit: try to eat at meals or snacks.

three-four servings of veggies in these days. try and try to eat them uncooked, but you are ready to a bit cook your veggies.

Try To Eat a substantial salad with dinner, and pasta or brown rice.

Salt your meals, although not greatly.

Try To Eat Complete wheat programs if you’re consuming them, and consume brown rice rather than white.

six eyeglasses of h2o at this time.

Early Morning of:

get up at least 2 hours before you perform.

Consume something heat so you are in a position to go to the toilet before you play. This will facilitate you truly feel lighter and be faster on your own toes.

I drink a cup of coffee or 2 as it facilitates mobilize totally free fatty acids, this turning up your excessive fat burning device, and lessening the glycogen chosen… you will need all you can get!

Try To Eat two-three eggs… I eliminate all the whites but one particular.

Drink a cup of juice

Consume Oatmeal or 2 pieces of entire wheat toast (one particular pat of butter only)

Carry a piece of fruit for in between every game, plus some raw nuts. OR:

2- 3 energy bars- ones with protein in them… balance bars or such.

Drink h2o this morning!

Lunch/Sport day:

Absolutely Nothing fried, No very hot canines. Try To Eat a sandwich and a piece of fruit.

Water! If we are at a tournament, and you have any issues at ALL about what you have to be or not be ingesting, do NOT hesitate to request. Just be completely ready for the solution. you could possibly not listen to that which you ended up hoping for!

Dr. Jen Milus continues to be in sports activities efficiency enhancement and damage rehab because 1985 and non-public apply for in excess of twelve years. Dr. Milus is devoted to assisting athletes carry out at peak ranges, in addition to avert and deal with sports activities connected accidents.

When education athletes of any stage, possessing an knowledge of what an athlete is dealing with each physically and mentally is paramount. Dr. Jen Milus has just this comprehending. Dr. Milus is often a Palmer School of Chiropractic Alumni. She has competed at elite ranges as being a distance and ultra distance runner. Dr. Milus has also competed in triathlons, mountain biking, soccer, area hockey, lacrosse, softball, obstacle program racing, racquetball, volleyball, golf and physique constructing. She is definitely an energetic sports coach. She has coached softball, soccer, and it is presently a lacrosse coach. She has worked with youthful athletes to collegiate and Olympic degree phenoms. She has educated males, women, and children to enhance their power.

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