The top athletic talent from across the province will be on the courts at Medicine Hat College this month when the Rattlers host the Alberta Colleges Athletic Conference women’s volleyball championships Feb. 26-29, then the women’s basketball championships March 5-7.
With a busy competition season, travelling for games, and keeping up with academic studies, these athletes can start feeling the toll on their health going in to championship season.
Having a good nutrition plan in place will support athletes to have the energy and mental focus needed for performance.
Here are some championship nutrition tips that all players can focus on.
Drink fluids. This seems like a no-brainer but staying hydrated is often an area athletes struggle with when travelling and competing in multi-day events.
Athletes often restrict fluids when travelling to prevent having to stop frequently. It is a good idea to plan frequent bathroom breaks and drink water while travelling to ensure you are not showing up to the event at a disadvantage.
During the tournament drink fluids throughout the day including before, during and after events. Athletes should keep a full water bottle with them and include fluids at meals and recovery snacks.
Eat two to three hours before event. Nothing is worse than being hungry when you play, well except the opposite of being too full and uncomfortable to play.
Planning a meal or snack two to three hours before an event will give athletes energy, prevent hunger and allow enough time to digest.
Athletes should focus on high carbohydrate foods, moderate protein and lower fat meals. High carbohydrate foods such as fruits, vegetables, breads, cereals, rice, pasta, oatmeal, whole grain low fat crackers, milk and yogurt are good choices.
Include a moderate amount of protein rich foods such as low fat milk, yogurt, eggs, lean meat, chicken, fish, nuts or beans, peas and lentils.
Avoid high fat foods pregame as fat is digested slowly and may cause discomfort during the game.
Meal ideas include oatmeal or whole grain cereal, milk and a banana or raisins, or pita wrap with turkey and vegetables, granola bar and yogurt or minestrone soup with whole wheat bagel and juice.
Pack a recovery snack. After a volleyball match it is important to eat to help your body recover for your next volleyball event. Eat a recovery snack with carbohydrates and protein within 15 to 30 minutes after playing to help muscle refuel and repair. Athletes can pack or pick up recovery snacks such as chocolate milk, smoothie, Greek yogurt and a piece of fruit, peanut butter sandwich, or a granola/protein bar and juice.
It will be an exciting time for female volleyball athletes in the upcoming weeks. We wish all athletes a great tournament and invite everyone to come out and celebrate women in sport as MHC host the ACAC championships.
Kimberlee Brooks, RD, MSc, is a sport dietitian with the Alberta Sport Development Centre SE and can be reached at kbrooks@mhc.ab.ca.
