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

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…“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

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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/

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