SportsEvents is edited for those who plan tournaments or other sports events.
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Advertise Directories Natural Venues Guide Convention Centers Guide YOUTHSports 3 Indulge Only Occasionally Clark said occasional indulgence in pizza, ice cream, chips and other snacks is to be expected, especially with teenagers. The important thing is that they eat healthy foods most of the time and snack only on special occasions. "Fueling is an essential part of physical training. If you only indulge once in a while, it wonʼt be detrimental. As long as you have laid a good foundation with a healthy diet, then a small amount of indulgence wonʼt negate the good things you have put in your body." Timing should be a consideration when indulging, she added. "Usually, after a game, kids donʼt need to refuel because they probably arenʼt training hard the next day. However, if they are playing one game after another—possibly in a weekend tournament situation—they need to make sure they are eating the foods that help refuel their bodies." Finally, Clark advised against kids using energy drinks containing caffeine or other stim- ulants. "Help kids be aware that feeling tired is often a sign of hunger; they need food not a stimulant. Some energy bars are OK, but be sure to look at the ingredients; they should be whole-foods-based, with nuts, dried fruit, grains, not full of processed ingredients." ■ "We tend to think that performance starts with training, but actually performance starts with fueling." Game-Day Nutrition Tips: Focused Fueling Sports nutritionist Nancy Clark offered the following advice on proper nutritional fueling for two specific game-day scenarios. These recommendations can also be applied to several other types of sports events. 1. After-school soccer game from 5:30 to 7 p.m. on a Thursday: Be sure to eat a high-carb dinner the night before, i.e., spaghetti and meatballs, rice and grilled chicken. Eat a hefty breakfast and lunch. Whole grain toast and eggs, whole grain pancakes or cereal, milk and fruit are good breakfast options; have fruit, yogurt and a sandwich for lunch. About two hours before the game, eat about 300-500 calo- ries of easily digestible food. Half a turkey sandwich or a gra- nola bar with whole grains and dried fruit are good choices. Drink water throughout the day. Do not wait to eat until after the game. Not only will you lack the proper fuel to perform well, you will also likely eat too much and eat foods higher in fat. 2. All-day Saturday baseball tournament, starting at 9 a.m., with three games throughout the day: Fuel up the day before by eating two carbohydrate-based meals. This fuels your muscles for the following day. (If travel- ing and you eat out, select things like pizza with thick crust and veggies, take along dried fruits and granola bars.) Eat "breakfast" the night before the game. A large bowl of cereal with milk and fruit will help you maintain normal blood sugar levels the next morning. After the first game, eat things like yogurt and watermelon and drink chocolate milk. Make sure what you eat is easily digestible. After the second game, eat a sandwich and a gra- nola bar. Make sure to eat things your stomach can tolerate. Stay away from processed snack foods. In general, the sooner you eat after a game, the better, so you will have time to digest the food. Drink water steadily throughout the day rather than large amounts at a time. Make sure you bring food with you and donʼt rely on con- cession stand food, which is usually too high in fat and will not provide the fuel you need. ■ Nancy Clark is a registered dietitian who is board certified as a specialist in sports dietetics. She counts among her clients the Boston Red Sox, Bruins and Celtics, and the Breakers women's soccer team. www.nancyclarkrd.com www.sportseventsmagazine.com August 2012 39 ▼