Continued from Page 8

• Concentrate on eating a balanced meal with lean protein, carbohydrates, and unsaturated fats.

• Eat low fat, high carbohydrate foods like pasta, potatoes, or rice (without cream sauces and butter).

• Include vegetables like spinach, broccoli, and squash to add a great source of calcium and fiber.

• Continue to drink lots of fluids, especially water. Your daily water intake should be 75% of your body weight in ounces. For example, 100 lbs = 75 ounces of water or about 2.5 liters.

• For a dessert or late-night snack, try fruit, sherbet, or yogurt.

• Get a good night sleep of 8 to 9 hours; rest is the key to recovery and optimal performance.

A special note about the importance of sleep:

• Sleep is probably the best and most under-rated and under-appreciated performance supplement. Lack of sleep is a momentum crusher.

• If deciding between an extra hour of sleep or an extra hour of training, recovery, or screen time; the extra hour of sleep wins every time.

• Being nervous about the competition while away from home, probably with a roommate, in a weird bed, and even in a different time zone is not the best recipe for falling and staying asleep.

Morning before games begin:

• If possible, eat breakfast 2-3 hours prior to competition.

• Eat light and low fat; avoid greasy foods such as hash browns and sausages.

• Stick with familiar foods, especially with nervous pre-game stomachs.

• Try a bowl of cereal, bagel, fruit, fruit juice (1 cup is enough), yogurt, toast, waffles (pancakes can be too filling), and scrambled eggs.

• Continue to drink water. Stay away from sodas and caffeine drinks.

• Pack snacks with you: a peanut butter and jelly sandwich, jerky, carrot sticks, water, and sports drink to avoid eating junk food at the snack bar.

Between games (short time; 1 to 4 hours):

• Perform a light cool down following game. For example, a 5–10-minute light jog or walk, repeat a dynamic warm up (etc.), followed by a general static stretch.

• Continue to hydrate with water and sports drinks (i.e., Gatorade); 8-16 ounces/hour is a good rule of thumb. Muscle cramps can be a sign of dehydration and low electrolyte balance.

• Bring your own familiar fluids. There’s nothing worse than drinking a new sports drink that doesn’t agree with you.

• Eat a light snack within 30-60 minutes of the end of the game. Some examples: a low-fat sandwich, fruit, soup, energy/granola bar (not high in protein), yogurt, or low-fat muffin.

Between games (long time; over 4 hours):

• Perform a light cool down following the game, as described above.

• Continue to hydrate with water and sports drinks (i.e., Gatorade); at least 24 ounces.

• Eat a normal size meal that is high in carbohydrates, low in saturated fat, and a smaller portion of protein than normal

• Get some rest and stay cool out of the direct sun. Take a short nap and elevate your legs up above your heart for 30 minutes to aid recovery.

Following last game of the day:

• Perform a light cool down following the game, as described above.

• Continue to hydrate with water and sports drinks (i.e., Gatorade); at least 24 ounces to replace electrolytes.

• Eat a regular size meal that is high in carbohydrates and protein (to help muscles repair) and low in saturated fat. Unsaturated fats such as nuts, avocado, and olive oil are okay.

• Remember the vegetables – eat your dark leafy greens and other colorful veggies. Have a salad at the end of dinner.

• Jump in an ice tub for 10 minutes. Fill the bathtub with a couple of bags of ice and fill with enough water to cover your legs.

• Get that all-important good night’s sleep of 8 to 10 hours.

If you get hurt or sick:

• Use on-site medical support for the initial evaluation. This may be able to save you an urgent care/emergency room visit, however, if one is needed, the medical staff can give you a referral to a trusted location.

• Get electronic copies (or at least screenshot images) of x-rays or other images to share with the sports medicine team when you return home.

• Get electronic copies of any lab or other reports before you leave the facility.

• Contact your local sports medicine team for a follow-up appointment right when you return home.

• Don’t guess. If there is any doubt, sit out. No matter how much time and money has gone into the tournament or showcase, your health comes first.

Final words on tournaments and showcases:

• Plan to strike a balance between

Continued on Page 11