{"id":646,"date":"2011-01-26T15:26:03","date_gmt":"2011-01-26T19:26:03","guid":{"rendered":"http:\/\/www.sportsnutritionauthority.com\/?p=646"},"modified":"2011-01-26T15:40:48","modified_gmt":"2011-01-26T19:40:48","slug":"for-winning-strategy-train-on-eating","status":"publish","type":"post","link":"https:\/\/www.sportsnutritionauthority.com\/?p=646","title":{"rendered":"For Winning Strategy, Train How to Eat"},"content":{"rendered":"

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 You don\u2019t have to be a hard-core athlete to appreciate endurance.\u00a0\u00a0 Sometimes we want to push ourselves physically, for all sorts of reasons.\u00a0\u00a0\u00a0 Walking 18 holes.\u00a0\u00a0 Winning the football game.\u00a0\u00a0 Playing doubles.\u00a0\u00a0 Running that annual 5K.\u00a0\u00a0 A long bike ride on Saturday.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0
\n\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \"\"<\/a>So it\u2019s \u201ccompetition\u201d day . . . now what? \u00a0You may have trained and trained, but have you consistently fueled your body with the right substances (foods and fluids)? \u00a0\u00a0It really matters what fuel you choose;\u00a0 why wouldn\u2019t it?\u00a0\u00a0 And the body\u2019s energy is finite: \u00a0if it\u2019s not resupplied, \u00a0it will<\/em> run out. \u00a0Push it hard, it runs out faster.\u00a0\u00a0 Fuel incorrectly, and all your training will be for naught.\u00a0 What a pity.\u00a0\u00a0
\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Here are some Keys to give you a competitive edge. They will unlock a new level of physical success for you, in whatever arena you need it.
\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Key #1<\/strong>.\u00a0\u00a0 Plan, plan, plan.\u00a0\u00a0\u00a0 You already know you need to prepare physically for an event.\u00a0\u00a0 But even more key is planning ahead nutritionally.\u00a0 \u00a0Take time to learn how starches, carbs, protein and hydration fuel the body for highly physical endeavors, and how they\u2019re also used to help it recover quickly, building lean muscle tissue as a result.\u00a0\u00a0 I\u2019ve given you some great starter tips below.
\n\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Key #2<\/strong>.\u00a0\u00a0 Practice, practice, practice . . . but I don\u2019t mean training!\u00a0 Literally practice your \u201ccompetition day\u201d eating \u00a0before<\/em> that important event. \u00a0A coach once told me \u2018 if you put the maximum effort into your practice, you will have the maximum benefit during your game days.\u2019\u00a0 Now I tell all my athletes that same thing.\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0
\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Key #3<\/strong>.\u00a0 \u00a0Fuel properly the night before.\u00a0\u00a0 The big pre-competition \u201cno-no\u2019s\u201d\u00a0 are 1) anything with a lot of sugar;\u00a0 2) fried or spicy foods;\u00a0 3) high fat foods: gravies, sauces, creamy soups, fatty meats.\u00a0\u00a0 And DON\u2019T try any foods you\u2019ve never eaten before.
\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Key #4<\/strong>.\u00a0\u00a0 Same no-no\u2019s apply on game day.\u00a0 Eat starches approximately 3-4 hours prior to your event, and make the portions slightly smaller than normal meal.\u00a0 They give you \u201ctimed-release\u201d energy.\u00a0 About 30-60 minutes before starting the event, top off your tank with fluids and a small snack (a piece of fruit or granola bar).\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0
\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Key #5<\/strong>.\u00a0\u00a0 During your competition (or on tournament days with multiple events or games) make sure you\u2019re drinking at least 8-12 ounces of fluids between each game or event.\u00a0\u00a0 Eat a healthy snack – such as yogurt, a sports bar or trail mix – between each game and event.\u00a0 If you\u2019re exercising for longer than an hour without taking a long break, you need to keep refueling during<\/em> the event, with foods like pretzels, fruit, granola or fruit snacks.\u00a0\u00a0 Remember:\u00a0 drink plenty of fluids!
\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Key #6<\/strong>.\u00a0 When in doubt DON\u2019T go without!\u00a0 Some people find that liquids are easier on their stomachs while they exercise.\u00a0 But what\u2019s in the liquid is critical.\u00a0 Don\u2019t go without proteins or nutrients;\u00a0 try chocolate milk, smoothies, or meal replacement shakes.\u00a0
\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Got it?\u00a0\u00a0 Plan ahead, practice, hydrate and don\u2019t go without fuel.<\/p>\n","protected":false},"excerpt":{"rendered":"

You may have trained and trained, but have you consistently fueled your body with the right substances (foods and fluids)? It really matters what fuel you choose; why wouldn\u2019t it?<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[402,4,6,400,406,404,9,11,13,403,14,326,407,405,388],"tags":[36,37,41,65,68,69,384,92,107,116,133,445,468,470,252,284,476,475,378,386],"class_list":["post-646","post","type-post","status-publish","format-standard","hentry","category-baseball","category-exercise-tips","category-health","category-high-school-sports","category-hockey","category-lacrosse","category-meal-tips","category-nutrition","category-nutrition-for-teens","category-soccer","category-sports","category-sports-nutrition","category-swimming-high-school-sports","category-tennis","category-track","tag-athletes","tag-athletics","tag-balanced-diet","tag-calories","tag-carbohydrates","tag-carbs","tag-competition","tag-dehydration","tag-eating-and-exercise","tag-endurance","tag-fitness","tag-gymnastics","tag-health","tag-nutrition","tag-nutritionist","tag-protein","tag-running","tag-swimming","tag-triathlete","tag-triathlon"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/posts\/646","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=646"}],"version-history":[{"count":5,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/posts\/646\/revisions"}],"predecessor-version":[{"id":652,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/posts\/646\/revisions\/652"}],"wp:attachment":[{"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=646"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=646"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=646"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}