Team Sports Nutrition to Gain a Competitive Edge

As a team, everyone strives together to reach a common goal: achieving the best performance possible. 

While training and practice lay the foundation, proper sports nutrition stands as an equally vital pillar for success. By fueling correctly, athletes can experience heightened energy levels, swift recovery, and enhanced on-field performance. 

Let’s dive into the nutrition strategies that can elevate a team’s game:

Sports Nutrition Strategies for Everyday Training

1. Embrace a Balanced Diet

Prioritize variety in your meals. Incorporate ample fruits, vegetables, whole grains, and lean proteins. 

These nutritious options are powerhouses for the energy essential for rigorous training and peak performance.

2. Prioritize Hydration

Consistently consume fluids, particularly water, before, during, and post-exercise. 

Failing to stay hydrated can result in fatigue, delayed reaction times, muscle cramps, and a heightened risk of injury.

3. Eat a Pre-Game Meal

Around 30 minutes pre-game, opt for a light meal or snack that’s carbohydrate-rich and low in fats and fiber. 

This ensures you have the energy reservoir to shine on the field.

4. Refuel Post-Workout

After an intense workout, it’s crucial to restore the body’s glycogen levels. 

Within 30 minutes of concluding your session, have a snack or meal rich in both carbohydrates and protein.

Your Sports Nutrition Game Plan

Pre-Game Preparation

Start with a meal that readies you for competition.

Meal 3-4 hours before warm-up: 

Energize with meals that are rich in carbohydrates, top-quality protein, and minimal fat. Some good options include:

• Grilled chicken sandwiches paired with baked potatoes, topped with broccoli and parmesan cheese.
• Pasta coupled with grilled chicken breast in marinara sauce.
• Turkey breast subs on whole grain bread, with baked chips and a side of fruit.

Fluid Needs: 

Aim for 32 ounces of a carbohydrate electrolyte beverage or plain water to remain hydrated and replace any lost electrolytes. 

Brands such as Momentous Fuel, Gatorade, and Thorne Catalyte are recommended.

Gametime

About 30 minutes before gametime, consume low-fiber, high-glycemic carbohydrates to sustain energy and concentration.

Examples include bananas, unsweetened applesauce squeezes, or sports beverages like Momentous Fuel.

By consuming a sports drink periodically throughout the game, both hydration and energy can be maintained. Aim to hydrate with ½ – 1 cup of sports electrolyte beverage during time-outs or half-time.

After the Game

1st step:

Restore energy and repair muscles. Opt for chocolate milk, fresh fruits (bananas, apples, or oranges), or low-fat granola bars within the 30-60 minute post-game. 

To rehydrate, replace fluid losses with 16-24 ounces of water and electrolytes for every pound shed.

2nd step: 

Eat a well-balanced meal within 2 hours of the game conclusion.

Some options include:

• Whole wheat pita sandwiches with turkey and veggies, paired with pretzels and low-fat milk
• Bean and cheese burritos with beans, cheese, salsa, and avocado on a whole wheat tortilla
• Stir fry with lean steak or shrimp, combined with broccoli, bell peppers, carrots, and served alongside brown rice
• Salmon with spinach and sweet potato, coupled with low-fat milk

Putting It All Together

• Always arrive to practice well-hydrated by drinking fluids consistently throughout your day.
• Tailor your fueling strategy to your specific sport. Timing matters.
• To meet your energy and nutritional needs, eat at intervals of three to four hours.
• Include a variety of foods in your daily diet. Incorporate whole grains, lean proteins, fruits, and vegetables in the majority of your meals.
• Trial new food and beverage choices during practice sessions, not on game day. This ensures you create the ideal nutrition strategy for optimum performance.

A strategic nutrition and hydration routine can significantly alter the game, offering players a distinct advantage on the field.

Work with an RD at Ludis Athletics

Leverage Emily Mitchell’s vast experience with elite athletes. Receive a personalized sports nutrition plan based on your unique biomarkers. Whether you’re a budding talent or a seasoned pro, make every meal count towards your athletic goals. Join us at Ludis Athletics.

References: 

Mujika I, Burke LM. Nutrition in team sports. Ann Nutr Metab. 2010;57 Suppl 2:26-35. doi: 10.1159/000322700. Epub 2011 Feb 22. PMID: 21346334. 

Williams, C., Rollo, I. Carbohydrate Nutrition and Team Sport Performance. Sports Med 45 (Suppl 1), 13–22 (2015). https://doi.org/10.1007/s40279-015-0399-3