Restorative yoga for recovery Valle has nutririon for twenty years and has expertise in the speed and Sporte events, along with experience in endurance monitoring. If you are a Mayo Clinic patient, this could include protected health information. There are a few golden rules when it comes to eating on game day:.

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Sports nutrition tips -

Stay Hydrated Pick your fluids wisely. Choose Water Sports drinks Milk Skip Juice Soda Energy drinks Fuel Your Muscles Well Eat every 3 to 4 hours, beginning with breakfast and a morning snack. Incorporate carbs into your meals. Muscles require carbohydrates to function properly and avoid cramping.

Ideally, carbs should take up two-thirds of your plate at all meals. Choose Bread Rice Pasta Potatoes Fruits and vegetables Cereal Skip Chips Cookies Candy Include some fat in your diet. Choose Nuts Nut butter Small amounts of salad dressings, mayonnaise, or oil Skip Wings Ribs Hot dogs Fried foods Fatty meats Pick your proteins wisely.

Proteins are not an ideal fuel source for sports. They should make up about one-third of your plate at all meals. Choose Chicken Turkey Pork chops Fish Shellfish Eggs, cheese, and milk Beans pinto, black, navy, white, black eyed peas Skip Fatty or fried meats Burgers Post-Game Eating What you eat and drink after the game is just as vital as before and during.

Try: A ounce sports drink. A package of peanut butter crackers. A small bag of pretzels. Make An Appointment With A Sports Nutritionist Looking for a sports nutrition plan tailored to you? UPMC Patient Portals. The portal for all UPMC patients EXCEPT those in Central Pa.

Sign in to MyUPMC. Sign in to UPMC Central PA Portal. The portal for UPMC Cole patients receiving inpatient care. Sign in to UPMC Cole Connect Patient Portal. Find Care. Find a Doctor. These include vitamins and minerals. Calcium and iron are two important minerals for athletes:.

Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work.

Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter. Carbohydrates are an excellent source of fuel.

Cutting back on carbs or following low-carb diets isn't a good idea for athletes. That's because restricting carbs can make you feel tired and worn out, which can hurt your performance.

Good sources of carbs include fruits, vegetables, and grains. Choose whole grains such as brown rice, oatmeal, whole-wheat bread more often than processed options like white rice and white bread. Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy.

Sugary carbs such as candy bars or sodas don't contain any of the other nutrients you need. And eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy, but then leave them to "crash" or run out of energy before they've finished working out.

Everyone needs some fat each day, and this is extra true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy.

Like carbs, not all fats are created equal. Choose healthier fats, such as the unsaturated fat found in most vegetable oils, fish, and nuts and seeds. Limit trans fat like partially hydrogenated oils and saturated fat, found in fatty meat and dairy products like whole milk, cheese, and butter.

Choosing when to eat fats is also important for athletes. Fatty foods can slow digestion, so it's a good idea to avoid eating them for a few hours before exercising.

Sports supplements promise to improve sports performance. But few have proved to help, and some may do harm. Anabolic steroids can seriously mess with a person's hormones , causing unwanted side effects like testicular shrinkage and baldness in guys and facial hair growth in girls.

Steroids can cause mental health problems, including depression and serious mood swings. Some supplements contain hormones related to testosterone, such as DHEA dehydroepiandrosterone. These can have similar side effects to anabolic steroids.

Other sports supplements like creatine have not been tested in people younger than So the risks of taking them are not yet known. Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration and must be taken with plenty of water.

Too much salt can cause nausea, vomiting, cramps, and diarrhea and may damage the stomach lining. In general, you are better off drinking fluids to stay hydrated. Usually, you can make up for any salt lost in sweat with sports drinks or foods you eat before, during, and after exercise.

Speaking of dehydration , water is as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather.

Even mild dehydration can affect an athlete's physical and mental performance. There's no one set guide for how much water to drink. How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature. Athletes should drink before, during, and after exercise.

Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. Sports drinks are no better for you than water to keep you hydrated during sports. But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option.

The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing. Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration.

You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery.

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