Maintaining energy for multiple games is crucial. What you choose to eat can either give you energy or make you feel sluggish, making your choice in snacks very important.
When you are playing games with about an hour in between or playing 2+ hours (back to back games, going from hockey/ basketball to baseball practice), the focus is on carbohydrates and adequate hydration. In any of the situations listed above, you are using a significant amount of energy playing and losing body water through sweat, both of which need to be replaced for effective recovery and future performance.
Inadequate hydration and carbohydrates can result in slower reaction times, headaches, decreased recovery and inability to maintain power output.
Hydration: aim for around 12-24 ounces of fluid (you can drink more if you are thirsty, just be careful how much more than the 24 ounces in a 30 minutes sitting to avoid stomach upset).
Your beverage should contain both carb and sodium
15-20 grams carb per 8 ounces of fluids
110-240 mg sodium per 8 ounces of fluids
What does that mean?
Gatorade - adequate carbs and sodium
Propel - adequate sodium and pair with a piece of fruit or crackers (Triscuits, wheat thins, regular goldfish) for carbs
Powerade - adequate carbs and sodium
Liquid IV - recommended for the really hot day or heavy sweater, adequate sodium but lacking a little in carbs. Good idea to add some fruit or granola bar
Nuun - adequate sodium, not enough carb. Pair with a carb source
Coconut water - may be okay for a lighter day, not as much sweat loss, not enough carbs or sodium
LMNT - too much sodium
If you are wanting something substantial (or to chew) in addition to the fluids + carb listed above, focusing on easy to digest carbs is important. This means that you do not want to push fiber during this time, as your system may not have enough time to digest prior to starting again. A few grams of fiber (like fruit) should not make your stomach upset, but it is always a good idea to test out your fueling choice before a practice to make sure it is safe.
Tortilla roll up with peanut butter and an apple or banana inside
Smoothie (yogurt, fruit, juice or coconut water)
That’s It bar (good nut free/dairy free option)
Graham crackers with nut butter or seed butter
Homemade granola bars (good nut free/dairy free option)
Energy balls that are carb dominant
Healthy muffins (healthy as in not excessive amounts of added sugar like Costco Chocolate muffins. More like: Oatmeal Muffins (Gluten free, dairy free, nut free)
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