Healthy Play
Index
NCCP Sport Nutrition
Fueling Up
Participants need to fuel up before activity to ensure they have the energy they need to perform. Eating the right amounts of the right foods can help them perform their best.
Participants should eat pre-activity meals or snacks that are rich in carbohydrates (65 to 70% of total calories), low in fat and moderate in protein. Foods with carbohydrates provide fuel and are easy to digest. Foods high in fat and protein take longer to digest.
Foods like rice, quinoa, amaranth, corn and buckwheat can be good sources of carbohydrates for participants with Celiac disease or a gluten intolerance. Always check to make sure they aren’t produced with foods containing gluten
Pre-activity meals should also be appropriate for the type of effort. The amount participants should eat depends on the duration and intensity of the activity they’re doing.
Pre-competition nerves can upset the stomach. Participants should eat foods they’re familiar and comfortable with before activity.
Foods to Avoid
Participants should avoid certain types of foods before activity.
- Fatty foods take longer to digest.
- Protein-rich foods take longer to digest and don’t provide fuel for activity.
- Spicy foods may be hard to digest.
- Fibre-rich foods can cause stomach upset and may induce elimination.
- Gas-producing foods can cause bloating.
- High-fructose fruits, drinks or snacks can lead to a drop in blood sugar.
Eating Before Activity
Breakfast
Participants should eat and limit certain foods when breakfast is the preactivity meal.
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Lunch or Dinner
Participants should eat and limit certain foods when lunch or dinner is the pre-activity meal.
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Allowing for Digestion
Participants need time to properly digest when eating before activity. The time required depends on the type and amount of food eaten.
This table provides guidelines for planning meals before activity.
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Hydration
It’s well-established that thirst is not a good indicator of hydration levels. In fact, by the time participants feel thirsty, they may have already lost about 2% of their body mass.
To stay hydrated, participants should drink on a schedule.
If participants drink only when they’re thirsty, it can take 24 to 48 hours to re-establish ideal hydration levels.
Participants can assess hydration levels by inspecting the colour of their urine. The clearer their urine, the more hydrated they are. If their urine is light and straw-coloured, they are optimally hydrated.
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- If your urine matches the colours numbered 1, 2 or 3 you are hydrated. Drink water as normal.
- If your urine matches the colours numbered 4 through 8 you are
dehydrated and need to drink more fluid.
- Number 4-5 - Drink about 1/4 liter of water within the hour, or drink a 1/2 liter of water if you're outside and/or sweating.
- Number 6-7 - Drink about 1/4 liter water right now, or drink a 1/2 liter of water if you're outside and/or sweating.
- Number 8 - Drink 1 liter of water right now. If your urine is darker than this and/or red or brown, then dehydration may not be your problem. See a doctor.
Hydrating Before Activity
Participants should drink fluids before activity to ensure they’re properly hydrated.
In general, participants should start slowly drinking fluids at least 4 hours before activity (about 250 to 350 mL for a participant who weighs 50 kg).
If they haven’t produced urine or their urine is dark, they should slowly drink more fluids about 2 hours before activity (about 150 to 225 mL for a participant who weighs 50 kg).
Drinking fluids well in advance of activity ensures that there’s time for urine output to return to normal before activity.
Participants may not drink if they aren’t thirsty. Eating small amounts of salted snacks or foods with sodium may stimulate thirst. Drinks with sodium or flavouring may also be easier to drink.
Staying Hydrated During Activity
Participants need to drink enough during activity to maintain weight and fluid balance.
Participants should drink 400 to 800 mL of fluid per hour of activity. To avoid discomfort, they should drink smaller amounts (150 to 350 mL) every 15 to 20 minutes.
Eating After Activity
Participants need to refuel after activity, especially if more activity is scheduled the next day.
To promote recovery, participants should drink plenty of fluids and eat a postactivity meal that’s high in carbohydrates, adequate in protein and relatively low in fat.
Participants can also promote recovery by eating:
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To refuel between competitions on the same day, participants should eat high-carbohydrate snacks and wait until the end of the day to eat a more substantial meal.
Recovery Foods
Participants can eat a variety of foods to promote recovery after activity.
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Travelling
There are several strategies for helping participants eat well when traveling.
- Encourage them to bring entertainment to prevent eating from boredom.
- Plan meal or snack times to avoid continuous eating.
- Take breaks to walk around and stretch.
- Avoid the fast-food trap by planning meals and snacks.
- Emphasize choices that include whole grains, vegetables, fruit and lean meat when eating at restaurants or buying food at a supermarket.
- Ensure that they continue to hydrate and don’t limit fluid intake to avoid having to stop.
Vegetarian Diets
There are a variety of vegetarian diets. Depending on what foods are excluded, vegetarian diets may contain lower amounts of certain nutrients relative to non-vegetarian diets.
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Vegetarian participants need to ensure they acquire nutrients that are typically found in meat and dairy products, particularly protein and iron.
Protein Sources
Well-planned vegetarian diets can provide adequate protein without the use of special foods or supplements.
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Iron Sources
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Nutrition
Great athletic performances are a result of proper training, superior attitudes and good nutritional habits. These good nutritional habits not only lend to better athletic performance but spill over into a healthier every day lifestyle.
In athletic events, among athletes of comparable abilities and training regiments, good nutritional habits can give you the winning edge.
Two points to consider before you continue:
- A variety of foods in each food group should be consumed to maximize nutrients and energy.
- The greater the duration, intensity or frequency of competition, the more energy your muscles will require to perform, therefore, an increase in food consumption is essential, specifically in carbohydrates.
Carbohydrates are the main source of energy for the body and when not used immediately can be stored in the muscles for future use. Carbohydrates come in the form of sugars or starches. It is starches (complex carbos) that give us our most effective and efficient fuel for energy such as pasta, bread, rice, potatoes and cereals.
Increased activity = Increased energy requirement = Increase fuels (carbs)
To Maximize Muscle Energy Stores
- Approximately 70% of your diet should consist of carbohydrates.
- Rest, along with a high carb intake, at least 2 days prior to event.
- After an exhausting practice or game it is essential to refuel.
The Pre-Event Meal
- low fat intake and low protein
- high in carbohydrates
- high fluid intake
- eaten at least two hours prior to game time
A light, easy-to-digest carbohydrate snack is the best pre-exercise option.
If you have one hour or less before exercise:- A shake made of soft tofu, fruit and juice
- A shake made of yogourt, fruit and juice
- Yogourt and a bagel or a piece of bread
- Fruit or juice
- An energy bar
- Small piece of vegetable based pizza
- Cereal, milk and a piece of fruit
- Pasta, vegetables and a lean meat sauce
- Vegetables, rice and fish or chicken
- A turkey and vegetable sandwich
- Vegetable-bean soup, crackers and milk
The most important issue in pre-exercise eating is how much time you have between your meal and the start of your exercise session. It takes about three to four hours for a large meal (about 1,000-1,500 calories) to be digested. This is why a hockey player would eat her dinner by about 4 pm for a 7 pm game start. A smaller meal like lunch (about 600 calories) takes about two to three hours to be digested and turned into energy. One hour is adequate for a liquid meal or snack under about 300 calories. The hockey player mentioned above may choose to have a snack at about 6 pm to top up energy.
Mental Game Planning
Everyone should have a game plan for competition.
When a player consistently gets nervous in front of a crowd or gets psyched out after making a mistake, a contingency plan rooted in sports psychology can help them get back on track and forget the earlier problem. Learn how to motivate your athletes by walking them through this exercise.
Each athlete should have a contingency plan that includes the following:
- Pregame preparation
- Plan for errors during the competition
- Avoiding competitive stress
Pregame preparation should be a routine that the player chooses that helps them focus and calm themselves before the game. For some players, this includes listening to music or meditating.
For some, it involves warm-up drills or visualization. Help your players identify what gets them prepared, focused, and confident, and work with them to create a routine that prepares them for the game.
Errors are going to occur during competition, but the players that have a plan for getting back on track are more likely to bounce back and succeed. Sit down with players to find out what motivates them after they make a mistake.
With that knowledge, help them devise a strategy for dealing mentally with errors that happen during the game.
Perhaps they should take a few seconds to say silent affirmations, such as "I am good, I am worthy, I can do this," or maybe they should visualize making their next play perfect. Whatever works for players is the right contingency plan.
Finally, help players avoid competitive stress by taking steps to eliminate the unknown. Explain what players should expect during every game. Work with them to channel their nerves into power.
Nerves are a natural part of competition, but those players who learn to control those butterflies in the stomach are the ones who come out as winners.
Self Coaching
- "If it's to be, it's up to me."
- Success comes from "getting it done," not knowing the most.
- Desire and dedication can make the difference between excellence and mediocrity.
- There is no shortcut to success!
Check out this Self Coaching Guide from Dr. George Selleck.
Working Hard or Competing?
Words of wisdom from Duke basketball coach Kara Lawson.