“Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm.”(Ephesians 6:13 ESV)
Putting on the armor after the battle has already begun can be a pretty risky proposition. God’s word encourages us to be ready so that we can stand when the battle is at hand.
The same goes for preparing for practices and and games. Just bringing an energy bar and a bottle of water or a sports drink will not prepare you for a battle on the field. Be Ready!
Proper hydration is vital to your athletic performance and health. To perform your best, learn how to drink enough before, during and after your workouts.
Before a long run, a race, or a training workout, drink plenty of fluids. The day before an event, drink extra water, 100 percent juice and/or other nutrient-rich fluids such as nonfat or 1 percent milk. Monitor the color of your urine. The goal is pale yellow, not clear. Proper hydration is vital to your athletic performance and health. To perform your best, learn how to drink enough before, during and after your workouts.
The morning of the event, drink 2 cups (8 oz.) of fluid two hours beforehand. This gives your kidneys enough time to process the liquids, giving you sufficient time to empty your bladder before the start of your event.
Thirty minutes prior to the beginning of the athletic event, drink another 5 to 10 oz. of water or sports drink. One oz. of fluid equals about a medium mouthful of water.
During Workout Hydration
Every athlete has unique hydration needs. By weighing yourself before and after exercise, you can estimate the volume of fluid your body requires to remain hydrated during exercise.
For each pound lost during activity, drink an additional 16 oz. of fluid. For example, if you drank 8 oz. while exercising for 60 minutes and lost one pound, your goal is to drink an additional 16 oz. during your next workout.
So, you would need to drink a total of 24 oz. to ensure proper hydration. This would equate to 6 oz. of fluid every 15 minutes.
To help you determine the amount of fluid you lose during exercise, you can weigh yourself before and after exercise. For each pound lost during activity, drink 24 oz. of fluid. If your body weight increased, you have overhydrated and you should drink less fluid in future exercise sessions.
After a practice or competition, drink to quench your thirst and then drink some more. Because the thirst mechanism is an inaccurate indicator of dehydration, you’ll have to monitor your urine to determine whether or not you’ve had enough.
All of these examples are critical the week of competition, but especially the day before and during play.
Night before: good dinner. Breakfast 2 hours before, light lunch ( no pizza)
1) Pre-Game Eating Don’ts: Create and pass out a list of foods parents should avoid when providing meals for players before a game, and during the week while training or practicing. This list should include foods that tend to sit in the stomach (hot dogs, hamburger, roast beef, steak), sugary foods (doughnuts, chocolate, soda), and processed items (potato chips).
LOW Sugar foods (gylcemic index)
Rich Carb fruits: Apples
Peaches, oranges, grapefruit, banana
Slice of toast, bagels, crackers, cereal bar, dried fruit, raisins
2) No Empty Stomachs: Players who say they aren’t hungry or refuse a meal should be coaxed into eating. The appetite often dulls in times of excitement and high adrenaline, causing less hunger. Young players require a bit more energy than adult players and should be fed often. Coaches should also encourage healthy eating two to four hours before playing with refreshing snacks (an apple or sports drink) during games.
3) Before Competition: As a rule of thumb, coaches should encourage players to eat a big meal (like two large bagels with peanut butter; yogurt; orange juice) four hours before a game; a light meal (deli sandwich; fruit salad; low-fat milk) two hours before a game, and snacks (medium banana; granola bar; and low-fat milk, power shake) about an hour or less before game play. YOUR LAST MEAL SHOULD BE # HOURS BEFORE THE GAME!!!!
NOTHING FRIED!! Stay away from super sweet or high fat foods
4) After Competition: After games, it is important to encourage players to immediately refuel with proper nutritional choices. High-carbohydrate foods are suggested, which helps increase the rate of game recovery. Consider whole grain waffles with fruit; grilled chicken sandwich and baked potato; roast beef sandwich on whole-grain roll; chicken and salad; turkey sub; and pasta or rice with vegetables.
Lots of Fluids
High Sugar Foods ( glycemic Index >55)
Rice, Potatoes, Bread, corn, oatmeal