A couple of weeks ago, I posted about nutrition to fuel your game (and practice days) and covered the basics about when and what to eat.
What I didn’t do is post any *actual food* suggestions, so that’s what today’s quickie post is about.
What do you bring with you to the arena on game day, other than your gear and killer instinct?
Here are some ideas to make you the nutrition star of your change room:
First of all – make sure you have lots of water, and remind your team to keep hydrating throughout the day, once at the arena, through the game, and following it.
For some long-burning fuel before the game, and added recovery after it, make a decent sized Super Shake. Drink half within the hour before the game, and half within the hour after the game. What’s a Super Shake you ask? It’s only the best, most customizable smoothie recipe ever.
The components: 30-60g protein (1-2 scoops), 1-2 handfuls of fruit, 1-2 handfuls of veggies, 1-2 thumbs-worth of healthy fat, liquid to blend. Add a topper if you’re fancy – oats (for carbs), yogurt (for protein), coconut, cinnamon, or cacao nibs (for taste).
So, an awesome Super Shake would be: 1-2 scoops chocolate protein powder, a banana, a handful of beets (blended – go well with chocolate), a tbsp of peanut butter, almond milk for consistency, and coconut on top.
1-2 scoops vanilla protein powder, an apple, a couple of spoonfuls of canned pumpkin, some chia seeds, water, and cinnamon. I love Super Shakes. Be adventurous, experiment with flavour profiles, you might come up with something awesome!
Hungry during the game or a half time?
Tried and true orange slices and watermelon wedges will give you the kick of carbs you’re craving, and will help to hydrate since they both have a high water content.
You can also rely on liquid nutrition for sports performance – keep it simple: 15g protein, 35-40g carbs (1/2 scoop protein, 2 cups juice/sports drink) per 30 minutes of performance.
Prefer to eat your protein and carb snack?
Here’s are a couple of recipes for homemade protein bars/balls:
from My Whole Food Life:
Homemade Clif Bars
15-17 medjool dates (pits removed)
1 cup raw almonds
1 cup gluten free rolled oats
1/2 cup unsweetened shredded coconut
1/2 – 3/4 cup water
Preheat oven to 325. Grind up the oats and almonds in the food processor. When they have a crumbly consistency, add the dates and coconut. Lastly add the water slowly as you pulse the ingredients together until a batter forms. It will be thick and sticky. Line an 8X8 pan with parchment paper leaving enough paper sticking out on each side so you will be able to lift the whole thing out when done. Working carefully, spread batter evenly out to all the sides. Press mixture down with a spatula to get it firm. Bake in the oven for about 20 minutes. Let cool completely before removing intact. Cut bars with a pizza cutter.
So freakishly easy. She has a zillion amazing looking recipes for protein bars – check ’em out!
Don’t get stuck gorging on “whatever’s around” after the game – have a plan. Bring healthy snacks, like the ones above, to the game, and listen to your body.
For more information about workout nutrition, check out this great infographic from Precision Nutrition.