Hydration: Before, during and after training and throughout the day.
There is no scientific proof that we need to consume 2 litres or 8 glasses a day of water to keep hydrated during the day. Those 2 litres are without
even considering exercise – you can lose up to a litre of water during exercise. A great way of measuring this is to weigh yourself before and after exercise as this would be the true indication of fluid lost. For re-hydration, it is roughly a litre of water for every kilo of body weight lost during exercise. Another way to see if you are dehydrated is the colour of your urine (using a urine stick is another way of measuring how much water you need to take on board).
Is your sweat salty
Have a drink like Lucozade or Powerade during exercise. This is to replenish the electrolytes you are losing through your sweat. This is something I’ve learned from my personal experience as an elite athlete. This was something I struggled with, as I’d discussed this with a ParalympicsGB Sports Nutrition before London 2012.
As, when the Para Volleyball squad had training late at night, I had to take on board about 2 to 3 bottles of Powerade before bed, which resulted in me going to sleep later due to the amount of sugar in my bloodstream. So we came to a mutual decision in which it was to compromise on my hydration or my sleep, both of which are very important for recovery.
Refuelling after training/practice and games
E.g. fruit smoothies, hot snacks or a batch tested protein powder. This is when you want to get the carbohydrates on board as carbs are the quickest source of energy that your body uses.
Eating the day of the game
Primers (drinks that contain caffeine), to be consumed 1 hour before a game.
Jellied sweets, sports gels to give a quick hit of sugar before the start of the game.
- Provided you have fuelled well the day before, the day of the game is all about topping up, stick to a well practised routine that you regularly eat before training. Easily digestible (lean protein – chicken or fish, lower fibre carbs portion such as rice, rice noodles or bagels). If you are a person that suffers from indigestion (lower gluten options and fibrous foods) would be a better option. Look to have your pre-game meal 3 hours prior to your game.
PS: If you have any questions do send them to me, I answer everyone, just ask.
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