Strategies to Optimal Performance

Updated Wednesday September 2, 2015 by Fabio Recine.

Breakfast
We all know that breakfast is important, but why? You must restore the glycogen (energy stored in your muscles and liver from Carbs) because they were used during sleep.  It is okay to choose non-breakfast foods like last night’s leftover.  Even if you do not have time to prepare of purchase food, fruits, yogurt, smoothies with crackers on the go will be better than nothing
*Continental Breakfast on the road may be a good deal, but might be high in sugar and saturated fat.  Look for hard broiled eggs, peanut butter, low fat milk/yogurt, whole grain breads and muffins.

Pre-event (3-4 hours before)
This meal should be relatively low in fat, fiber and lactose containing food to minimize gastrointestinal stress.  Lean Meat/Protein + Easily digestible Carbs + Water.  It’s also important to make choices that you feel comfortable and everyone’s stomach responds differently!            Examples: Grilled Chicken Sandwich + Water, Peanut Butter and Jelly Sandwich + Fruits + Water-

During Event
Replace fluid loss! Drink water and sports drinks especially events lasting longer than 1hour.  Frequent hydration with cool fluid is a MUST!

Post-event
Chocolate milk is an excellent source of carbohydrates and protein to begin your recovery process within 30 minutes after an event.  Then get your hands on a nice meal when you are ready.  Remember to balance out your macronutrients (carbohydrate, protein, fat).  How well you eat after an event will determine how well you recover.