Tip of the Month - November 2020
Coach Monika Says…
Ten Tips for Top Sports Nutrition
I receive frequent emails from TrueSport with links to their posted articles
Website: http://truesport.org/about-us/
Posted by TrueSport (truesport.org) – Adapted with modifications by Dr. M. Schloder
…“When everyone is highly talented, highly trained and highly motivated, Nutrition provides the ‘winning edge’ that separates you from the rest” (Burke)
This post is a follow-up for the previous September Tip of the Month (TOM) and Newsletter dealing with sport nutrition.
TrueSport/Teach Nutrition
Read the label and look at the serving size first
Pay attention to the amount of carbohydrates, protein, fat, and fibre in selected food
Know that consuming high amounts of fibre before competition can lead to an irritated stomach
Pre-game meals and snacks should be high in carbs and low in fat, fibre, and protein
Post-game meals and snacks should be mostly carbs and some protein
When shopping groceries, start on the perimeter of the store because fruits, vegetables, and other nutrient-dense foods are typically located here
For all-day events, pack a cooler with healthy foods. Most concession stands are filled with foods high in fat that will not maximize an athlete’s performance
Avoid trying new foods before a big competition or game. Athletes are probably already a little nervous, and keeping the same eating routine assures that their stomachs don’t get upset
Consider bringing carbs along to eat if athletes are going to be exercising for longer than 60 minutes. Fruit is a good choice
Remember that food is fuel, and athletes should not go to practice, competition or games without having eaten enough to support their sport’s activity level
References:
Schloder, M. E. (2018). Nutrition. Personal Lecture Notes. Canadian National Coaching Certification Program (NCCP). Previous Module A/Nutrition. Ottawa, ON: Canadian National Coaching Association.
Truesport (n.d.). Retrieved September 30, from https://teach.truesport.org/nutrition/