As discussed in previous articles, the calorie and nutrient needs of an athlete are individually dependent on their body size, sport demand, position they play, how intensely they train and how long they engage in activity each day.
Still, when focusing on nutrition, a few tips remain the same regardless of the sport. “Rehydrate and carbohydrate” are the priority areas for spring athletics:
Rehydrate: Water should be an athlete’s best friend. Drinking enough fluids can improve performance and prevent illness.
There are many recommendations for how much water any one person should drink during the day; however, the best way to ensure proper hydration is with a urine check. Urine should always be pale yellow in color – darker urine serves as a warning that the body is not getting enough water.
Milk is actually 87.4 percent water, which is why it functions as a great post-exercise go-to. Milk also rehydrates your body with natural electrolytes which you lose in sweat, and provides protein to jump start your body’s muscle recovery post-exercise.
Carbohydrate: Many athletes are inaccurately advised to avoid “carbohydrate foods.” Unfortunately, this message can have a negative effect on athletic performance since carbohydrates provide nutrients as well as energy necessary for peak athletic performance.
It is recommended that most athletes eat at least 60 percent of their calories from carbohydrates. Carbohydrate foods refer to those which are made up mostly of carbohydrate (a chemical structure); and include grains (breads, tortillas, bagels, rice, noodles, etc.) as well as fruits and vegetables. This recommendation is easily followed when athletes eat the MyPlate way — filling 20 percent of their plate with fruits, 20 percent with vegetables and 20 percent with grains.
The focus to “rehydrate and carbohydrate” looks a little different for each spring sport:
Tennis
Hydration is a common challenge for tennis athletes — especially among athletes who complain of too much water sloshing in their stomach when moving around the tennis court.
Tennis athletes can ensure hydration and prevent “slosh stomach” by taking a sip of water with every court-side change, even if they aren’t thirsty. A cup of milk post-match provides a balance of fluids as well.
Baseball
Baseball is a unique sport because each game can significantly vary in duration. Depending on the length of the game, many baseball players say they get hungry mid-game and are not sure when to fuel with carbohydrate. Eating a balanced meal at lunch is recommended for baseball players to ensure adequate energy for an evening game.
Often an additional 100 grams of carbohydrate 30 minutes before a game is recommended as well. Some healthy 100 grams of carbohydrate ideas include: a peanut butter with banana sandwich and a cup of chocolate milk, a whole wheat bagel with cream cheese or a fruit smoothie.
Swimming
Being in the water tricks swimmers into thinking that they are not sweating. But in fact, swimming is physically demanding with long practices and competitive seasons.
Swimmers benefit from balanced eating and additional carbohydrate-rich snacks throughout the day. Swimmers may also benefit from choosing to drink milk with meals and water when snacking to ensure proper hydration for the demands of practices and meets.
Track and Field
Carbohydrate foods are particularly important for sprinters and track and field athletes who perform quick bursts of activity. Carbohydrate is the only fuel that the body can use without oxygen, and thus, carbohydrate is “the” fuel used during sprinting events.
The body also uses carbohydrate during the 400, 800 and 1,500 meter runs. At least 12 grams of carbohydrate is provided to athletes who choose to drink milk to recover post-event.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.