Proper nutrition for athletes is muy importante when it comes to optimizing your athlete’s potential for playing well.  What isn’t as talked about is not so much what you eat (that is talked about at nausea), but WHEN you eat.

You eat too close to a contest and it could be puke city.  You eat too far in advance and you might not have all the energy you need.

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What most athletes don’t understand is that once the season starts, eating is a fulltime job.  You finished your practice or game, you have to start eating to replenish your energy.  Once you replenish your energy, you have to continue eating to store up the energy for the upcoming game or practice.  It also helps you recover, which athletes need 24/7.

Here is your gameplan for timing with your food:

  • 2+ Hours Prior To Competition – You should have plenty of time to eat and allow the food to digest. That being said, carbs are your friend if you are an athlete.  Make sure half your meal is from carbohydrates and keep the fats to a minimum.  Drink plenty of fluids.
  • 1-2 Hours Prior To Competition – This should be some light carbohydrates, but don’t make it to be something you know won’t sit well with your stomach. Meaning, it shouldn’t feel like a lead weight in your stomach.  You want to make sure it digests quick without upsetting your stomach.
  • 1 Hour and Less Before Competition – At this point, you should be plenty fueled up and warming up for your competition. If you eat anything at this point, it should be something with simple carbs in it.  Candy isn’t ideal, but it would work in a pinch.  Fruit can be good because it also has fluids in it which help as well.
  • 30 Minutes or Less Post Competition – This is a key time for your body to replenish nutrients. Liquid form is easiest to consume, but obviously food will suffice as well.  You need something that has carbohydrates and protein in it.  The carbs replenish the energy and the protein helps repair the muscle.
  • 2 Hours Post Competition – This is where you get your whole foods in. Get your carbohydrates, protein, and some veggies with plenty of fluids.
  • After that, you want to get food in every 2.5 to 3 hours until you are 2 hours prior to competition and then start it all over again. Unless, of course, you are sleeping.  Then sleep away.  Get 8-9 hours of that please.

Look, would you not benefit from eating this way any old time you choose?  Sure, but timing is everything.  If you want to take advantage of your body’s ability to play at a peak level, then you want to follow the eating plan listed above.

The times listed are the best times when your body is primed to absorb those nutrients properly.  You do that and your body will be fueled and ready to fire optimally for success.

Check back next week.  We will be unveiling our new NUTRITION COACHING program which could be what you need for your athlete and family.