Are You Eating Pizza 🍕, Burgers 🍔, Hot dogs🌭 or Fries 🍟 at Tournaments?
Erika K. Villalobos-Morsink RD, MS, MBA
At some tournaments, the only foods available are high-fat foods like pizza , burgers , fries , hot dogs , etc.
❌These foods are less than ideal as far as nutrition for performance goes.
❌These foods will not help you play better, they will make you feel worse
❌They will make you feel sluggish and this is the opposite of what you are looking for to feel and perform at your best.
Why? Because these foods take a long time to digest and may cause a stomachache.
✅Focus on simple carbs that are low in fat and low in fiber. Carbs will give you energy and they will replenish the glycogen stores in your muscles that will be necessary when you get to that third set.
✅Focus on lean protein like turkey, tuna, chicken, soy patties, low fat cheese. Protein will help you recover faster, not get sore and keep your bones strong.
✅The protein and carbs will have a little fat and that is more than enough and will not slow you down.
✅Remember: Low-fat (3g or less per serving), low fiber (3g or less per serving) because then the nutrients will get absorbed quicker by the body.
✅Example of a meal for a tournament: nitrate-free turkey sandwich with low-fat mozzarella, light mayonnaise, mustard, on white bread, with a fruit on the side for extra carbs.
References/Referencias: Jentjens R & Jeukendrup A. Determinants of Post-Exercise Glycogen Synthesis during short term recovery. Sports Med 2003;33:117. Levenhagen, et al. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am J Physiol Endocrinol Metab 2001;280:E982. Symons TB, et al. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc 2009;109:1582-1586. ADA, Dietitians of Canada, ACSM, et al. American College of Sports Medicine position stand. Nutritions and athletic performance. Med Sci Sports Exerc 2009;41:709-731.