The “Cherry on Top!"
By Dawn Weatherwax, RD,CSSD,LD,AT,CSCS
Athletes spend hours upon hours training. It is now time to put the sports nutrition piece altogether when it matters most. A big part of the plan is to know what, when, and how much to eat and drink before, during, and after the event.
Step 1
Maximize your Daily Sports Nutrition Regimen
What an athlete consumes daily impacts training, recovery, immunity, and performance the most. If an athlete optimizes all aspects of training, then they optimize success.
Step 2
Use Practices and Minor Competitions/Events to Formulate a Winning Plan
The goal is to use trainings and lower level events to figure out what you will eat and drink throughout that day or days. Try items before trainings, sometimes within 30 minutes depending on your goal. You would rather have a “subpar” workout than an awful performance outcome. The athlete knows they mastered this plan when they don’t have to think much about it, they “Just do it!"
Step 3
Eat Enough!
Many athletes get nervous, have stomach distress, get caught up in the event, or do not have a designed sports nutrition event plan. All which can lead to not intaking enough fuel at the right times to finish strong; especially on events that cover multiple days or cover extended periods of time. Even if the event is shorter in length you need to be optimally prepared. I have worked with many athletes that struggled with this, but found a way!
Step 4
Hydrate!
Being properly hydrated starts a couple of days before the event. If an athlete is 1% dehydrated, then performance can decline up to 12%! It is important to spread the fluid throughout the day and make sure you intake enough sodium as well. The amounts needed vary because sweat and sodium losses differ per person.
Step 5
Avoid New Items Around Event Time
Evade trying new food or beverages a day or two prior and during the big event. Athletes don’t want to take a chance that anything will not digest well.
Step 6
Come Prepared
Don’t leave anything up to chance. Take 100% responsibility. Pack things, know the surroundings, and always have a backup plan. Many times athletes need to bring their own foods, stay at a place that has a kitchen, or take a trip to the local grocery store to make it a success.
So proud of one of my swimmers! Since starting his nutrition plan, he has gone from 3000 calories of "ok foods", up to 5000 calories of "optimal foods". His body fat has dropped and he is getting his best swim times! Here is what he packed for a swim meet!
Step 7
Know the Cuisine
If traveling to a place where the food is completely different than what you're used to, than start experimenting with their local cuisine at home. An athlete can’t always pack 100% of what is needed in these situations. It is important to expose the stomach and taste buds to the unfamiliar. Leave nothing to chance!
Step 8
Eat Clean
Pretty straight forward…. Why train so hard and then during event time eat fried foods, sweets, foods smothered with unhealthy fats and little nutritional value?
Step 9
Work with an Expert
If you are really serious about your sport, I highly recommend working with a Sports Dietitian. There is a lot of misinformation out there. Each athlete is different. When researching look for the CSSD credential (Board Certified Specialist in Sports Dietetics). It takes 7-9 years of schooling and experience to obtain. You can also go to https://findanrd.eatright.org/ for state wide directory.
When embarking on setting yearly goals and priming for main competitions or events, do not forget to start implementing fuel strategy plans along the way!
References: Fueling for Competition
1. Weatherwax , Dawn. The Complete Idiot’s Guide to Sports Nutrition. New York: Penguin Publishing Group. 2001.
2. Caselli, DPM et al. Sports Medicine. Recognizing and Preventing Dehydration in Athletes. 17: 66-69, 2004.
3. Casa, Douglas et al. ACSM'S Health & Fitness Journal. Avoiding Dehydration Among Young Athletes. 9(3):20-23, May/June 2005
4. Burge CM, Carey MF, Payne WR. (1993). Rowing performance, fluid balance, and metabolic function following dehydration and rehydration. Medicine & Science in Sports and Exercise, 25 (12): 1358-1364, 1993.
5. Jose Gonzalex-Alonso J, Calbet JAL, Nielsen B. (1999). Metabolic and thermodynamic response to dehydration-induced reductions in muscle blood flow in exercising humans. The Journal of Physiology, 520(2):577-589.
By Dawn Weatherwax, RD,CSSD,LD,ATC,CSCS
Dawn Weatherwax is a Registered/Licensed Dietitian with a specialty in Sports Nutrition and Founder of Sports Nutrition 2Go. She is also a Board Certified Specialist in Sports Dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an Athletic Trainer with a Certification in Strength and Conditioning from The National Strength and Conditioning Association.
Weatherwax brings a comprehensive and unique understanding of the athlete's body, and its nutritional needs, to those interested in achieving specific performance goals and optimal health. She is also the author of The Official Snack Guide for Beleaguered Sports Parents, The Complete Idiot's Guide to Sports Nutrition and The Sports Nutrition Guide for Young Athletes. She is an International Speaker and Author who has worked with athletes at all levels for over 20 years. She has also been featured on television and magazines including: Good Morning America, MSNBC, Oxygen, Shape and Spark.