Please note: the following information is intended as guidance only and should not be taken as medical advice.
Hydration
Exercise causes the body temperature to rise and we lose water through sweating. Water is essential in regulating body temperature, preventing overheating and can help to prevent cramps, heat exhaustion and heat stroke. It is the best way to hydrate. There is no need for sports drinks unless you are participating in exceptionally long training sessions or multiple games.
Pre-game/competition fueling up with steadily absorbed carbohydrates
Food consumed two to three hours before competition and the night before should contain various nutrients. Carbohydrates provide sustained energy but require a range of other complimentary nutrients to fully utilise it. You want to consume sufficient food for good glycogen stores in the muscles, ready for release as required (you can store about 90 mins of glycogen). Most athletes participating in school games should have sufficient stores. If you do not feel hungry before a game try a drink of orange juice or fruit. Plan your eating times to fit around games to avoid running out of energy.
During games/competitions, you will need quick release energy and sustenance for the duration of the event. Consuming large amounts of food for fuel is not advised. Muscles compete with the digestive system; unless the food is easily digestible, this can lead to cramps. Opt for simple carbohydrate foods such as banana, orange wedges, and soft glucose sweets during the game at halftime or when subbed off. Sports drinks are not recommended for games of less than one hour. In this case, water is the best option.
Post- game/competition, you need foods for cell replacement and repair. Eating post game is an opportunity to consume carbohydrate rich foods to replace lost glycogen stores and provide energy for normal growth and repair. Food choices should be nutritious, low fat, low sugar, low salt and remember to consume plenty of fluids. Consuming very fatty foods such as pizza and hot chips will provide energy but at the expense of other valuable nutrients.
The New Zealand Nutrition Foundation
Written by Elizabeth Beaumont.
Image by Jennifer Hyman on Unsplash.