TOURNAMENT NUTRITION SUGGESTIONS

SNACKS IMMEDIATELY FOLLOWING GAMES – WITHIN 30 MINUTES AFTER THE EVENT

1. Chocolate milk (except those players that are lactose intolerant or specific vegetarians),
2. Water,
3. Sports Drink – Do not try a new sports drink at a tournament,
4. Peanut butter and honey sandwich – half sandwich on whole wheat bread,
5. Clif Bar / and or Energy Bits,
6. Cinnamon Raisin, Blueberry or Plain Bagels,
7. GOLEAN by Kashi Granola Cereal,
8. Yogurt,
9. Fresh Fruit: Bananas, oranges, grapes and apples,
10. Cheese and Crackers

RESTAURANT FOOD SUGGESTIONS

Sub Shop: Ask for the low fat subs – ham, chicken or turkey,
Grilled Chicken
Bean Burrito, low fat chips
Pasta: with red sauces, instead of white (alfredo sauce)
Smoothies

WHY CHOCOLATE MILK

Chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles.

You are an athlete eat well consistently for peak performance.

After the game you are preparing your body for the next game.

Read More...

Recovery Strategies

The process of regeneration from a competitive match is the first step towards the
preparation for the next match.

During tournaments, these parameters will play a vital role in determining your performance
potential. The importance of adequately preparing yourself for games cannot be overstated.

The following aspect of your preparation will be crucial in relation to how successful we will
be:

• Recovery session – After the game to assist you to return to a normal physical state
• Stretching, icing sessions (for any knocks)
• Pool sessions – properties of water help promote recovery (10‐15 minutes of movement
• and not swimming laps or laying out in the sun)
• Fluid intake – before and after each game
• Food – Used immediately following games – fist 30 minutes most important

Following a game:
First 10 mins after a game – recovery of energy

1. Drink & eat carbohydrates and protein
2. Stretch while warm
3. Light dynamic movements for 5‐10 mins – cool down with Team

10 minutes after game – recover physically

1. Ice bath
2. Shower
3. Continue hydrating

Within the first hour after the game – continue to recover

1. Pool Recovery (if available) ‐ moving through water for 10‐15 minutes
2. Drink plenty of fluid
3. Have additional Carbohydrate foods
4. Use relaxing music or techniques to unwind

In the evening – continue to unwind

1. Hot shower
2. Continue to hydrate
3. Stretch

10 minutes before bed – switch off
I. Use relaxing skills – visualize, music
II. Get out of bed if you cannot sleep (In your room)

Next day – Self monitor ‐ recovery response
I. Color of urine (pee test) should be clear!
II. Additional stretching, and rehydration

Read More...