Reduce The Fat

Too much fat in the diet requires extra energy to digest and may interfere with carbohydrate absorption. Athletes tend to do better when following a relatively low fat diet*, but must replace the calories provided by fat with other food sources such as carbohydrates. On tournament days, pack your own lunch so that you know what you’re eating. Eating low fat doesn’t mean fat free. Choose lean meats and low fat dairy products; use beans, tofu or fish in place of meat several times a week; and limit fried foods, added fats and desserts. These five tips should help you to perform at your best over the next few months throughout tournament season. Remember - nutrition is the key to “Ultimate” performance.

— Maja Karlsson, R.D.

As I anticipated my first tournament of the season, I decided to write about what and how to eat to maximize performance during the intense days of a tournament. I’ve put together a list of five nutrition tips for all you Ultimate tournament junkies.

Water, Water, Water, and Yes, Still More Water

Have you ever noticed that after a couple of hours your defense starts to lag, and your check eventually burns you, point after point? Dehydration may be playing a larger role in this than you think it does. Drinking adequate fluid is essential for top athletic performance. Fluid is important for many bodily functions so if you allow yourself to become dehydrated, your body will become less efficient and energy levels will drop. A very important point: thirst can’t be relied upon to keep you hydrated. Once you become thirsty, dehydration has already taken hold and it is quite difficult to re-hydrate while exercising. In preparation for a tournament, drink enough fluids (non-alcoholic, you lushes) to quench your thirst and then a little more. On tournament days, drink 500 to 750 ml of water 2 - 3 hours before your first game and then another 250 to 500 ml immediately before each game. Aim for 150 ml of water every 15 minutes during your games. If water’s not your favorite thing to drink, almost any non-alcoholic or non-caffeinated beverage will do. Some suggestions are seltzer, juice, lemonade and sports drinks. Even watery foods such as oranges or bananas provide you with some fluid. Just remember to drink an equal amount of water if you consume caffeine, pop or alcohol. This applies to the tournament party as well!

Carbo Loading.

Carbohydrates are as vital as water for peak performance. Athletes should obtain 55 - 60 % of total calories from carbohydrate foods. The key to remember is that glucose is the main source of fuel for muscles and if glucose runs out, you’re just not going to have the energy for those lay out D blocks. Your muscles will store carbohydrates, so the day before a tournament eat carbohydrate rich meals at breakfast, lunch and dinner to provide lasting energy.

Snacking is very important on tournament days because it helps keep blood sugars consistent and make you more energetic. Throughout the day, plan to snack every 11/2 to 2 hours on wholesome carbohydrates to maintain a normal blood sugar. Many athletes find that fruit, crackers, bread, bagels or even carbohydrate gels can fulfill this need. At lunchtime or when you have a break, eat a low-fat meal. This way, you’ll boost the carbohydrate delivery to working muscles and have the best chance of feeling energized for the whole day.

How Does Protein Fit?

While playing on tournament days, eating protein isn’t as important as eating carbohydrates, but try to include some lower fat proteins at your meals. During pre-tournament training, you may have a slightly increased need for protein, but you still don’t need more than 15 - 20 % of total calories from protein. Unfortunately, too many athletes eat over or under the required amount of protein. If you fall into the overeating category, you’re likely replacing carbohydrate with protein, which is a very inefficient form of energy. Instead, meals should consist of 2/3s carbohydrate-rich foods and the rest from protein and fat. If you do not eat enough protein foods, you may be missing out on key nutrients. Start adding meat, fish, legumes, nuts, seeds and tofu in at meals and snacks.