in the kitchen with brandi by BRANDI GIVENS RD
in the kitchen with brandi by BRANDI GIVENS RD
BEFORE AND AFTER : DRIVE YOUR GAME WITH FOOD
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Picklers of all levels have one major thing in common lately : their competition is getting tough . From 3.0 ’ s to pros , the medals are going to athletes who focus on fitness off the court in addition to practice and drilling . And as with all sports , attention to what you eat on competition day can add the extra spin you need to win .
Here are some evidence-based nutrition ideas to try before and after a long day of tournament play .
BEFORE : FUELING FOR GOLD
Food gives us the energy needed to pickle . But because we aren ’ t designed to digest under stress , most people have tummy trouble if they eat too much just before a big match . But how much is too much , and what if the tournament starts early in the morning ? The following timing guide may help you plan your calories , depending on how early you start your day .
Water for the Win
Many athletes are dehydrated even before stepping on the court . That ’ s not good , since deprivation means our bodies can ’ t optimally get oxygen to brain cells , cushion joints , regulate temperature , avoid cramping , and make the neurotransmitters needed to insta-decide on a lob , drop , or drive .
In the hours before you hit the court , try drinking 5-10mL / kg of your body weight . For example , a player weighing 70kg should drink 350-700mL ( 12-24 oz .) of water 2-4 hours before start time . Choose sports drinks with electrolytes any time you will be heavily sweating for more than an hour .
Electrolytes Up
Start of Tourney When to Finish Eating Recommendation Example
Later Start Time Ex : Start at Noon
Earlier Start Time Ex : Start at 10 a . m .
Very Early Start Time Ex : Start at 7 a . m .
3-4 hours prior Ex : Finish by 9 a . m .
1.5-3 hours prior Ex : Finish by 8:30 a . m .
30 min . -1.5 hours prior Ex : Finish by 6:30 a . m .
Bigger Meal * 450-1,000 calories
Smaller Meal 250-450 calories
Hearty Snack ** 120-250 calories
* If you finish a big meal 3-4 hours before exercise , have a high-carb snack about 30 min . before start time . ** If game time is very early , try to eat a larger , high-protein and carbohydrate meal the night before .
Get ahead of the game by choosing electrolyte-rich foods in your pre-tournament meals and betweengame snacks . Good sources include :
• Potassium – Bananas , cantaloupe , dark leafy greens , kefir , kiwifruit , oranges , pomegranates , prune and tomato juices , sweet and white potatoes , yogurt
• Magnesium – Almonds , black and edamame beans , cashews , chia and pumpkin seeds , peanuts and
Spinach , Cheese & Potato Frittata 1 banana , 1 cup orange juice , 1 slice whole-wheat toast w / honey Protein : 26g , Carbs : 130 , Calories : 772
½ cup oatmeal cooked in 1 cup skim milk , ¼ cup almonds , ½ apple Protein : 22g , Carbs : 57g , Calories : 447
½ banana and ½ peanut butter sandwich Protein : 8g , Carbs : 37g , Calories : 250
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