HYDRation!
This electrolyte should be the #1 electrolyte you consume when you're sweating throughout sets
Sodium!
Carbs! - easiest to digest on your stomach, easiest for your muscles to use, keep focus up!
#1 snack option during games is going to be high in ______ .
Carbs !
Post game meal should be within _____ hours.
____% - ____% is the amount of water you should be drinking every day to maintain your hydration levels!
50 - 100% - the upper part of that is more ideal!
You want to minimize foods high in _____ & ______ at pregame meal
Fiber - longer to digest, bloating, not alot of carbs/energy for your muscles to use
Fried/fatty - harder to digest, sluggish
Snack options you want to limit during games will be high in ______ and ______ .
Fiber and Fat (ex: baby carrots, trail mix, chicken tenders, etc!!)
What is a great option to include post-game to help fight inflammation and is also a natural source of melatonin to help you sleep?
Cherry juice
A formulated hydration/fueling option with the right amount of carbs, sodium, and fluids to support performance & energy levels during INTENSE PLAY
Gatorade - will keep focus and energy levels at their peak!
4 things you want on/around your plate at pregame meal
Carbs, color, protein, hydration -> Energy stores, muscle maintenance, satiety, hydrated muscles
You should be taking advantage of hydrating/fueling during every ________.
Off-court time/break! Fueling becomes more essential after first couple of sets - listen to your body if you need something earlier :)
Two beneficial recovery supplements that will support recovery after matches
Omega 3s - anti-inflammatory (salmon, walnuts, tuna, ground flax seed)
ASK JORDYN/ISABEL FOR SUPPLEMENT RECS
Collagen - joint/tendon/tissue support (gelatin, bone broth, beef, fish)
ASK JORDYN/ISABEL FOR SUPPLEMENT RECS
What are some higher sodium options to take pre game to maintain hydration if you're a heavier sweater?
Right Stuff
Pickle Juice Shots
Elmnt
Gatorlyte
2 Drip Drop Packets
Examples of different fueling options to have 1 hour before set to "top off" your energy storage include...
Granola bar
Chews
Banana/cutie/peach cup/fruit
Salty snacks (pretzels, goldfish, cheez it)
Etc carb snacks - DO WHAT HAS BEEN WORKING FOR YOU & YOUR STOMACH
If you struggle to eat during games these are some good examples to start with...
FIND FOODS THAT WORK FOR YOU AND TRAIN YOUR STOMACH AT PRACTICES!
During tournament play these are three essential things you need on your plate to support
fluids + carbs + protein!
fun fact it's recommended for >60 min of play to consume 1.5 g carbs/kg (ex: 122 grams of carbs ASAP -> 2 cups chocolate milk, large banana, cherry juice, mini gatorade)