You probably already know nutrition plays a key role in supporting good health, but did you know eating right can boost athletic performance? As it turns out, the right choices about nutrition and hydration can improve reaction time, focus, and stamina during athletic events.
Here is what to do when it comes to eating and drinking before an athletic event.
Eating Before the Event

3-4 hours before your athletic event, eat a balanced meal consisting of whole grains, lean protein (like fish, beans, eggs, or chicken), and vegetables. Stay away from rich, heavy foods high in fat.
30 minutes to 1 hour before your event, eat a piece of fruit.
Drink Plenty of Water (And Maybe Some Sports Drinks)

Drinking the right amount of water is essential. Dehydration can lead to muscle cramps, joint pain, fatigue, headaches, decreased reaction time, and worsened concentration. Most experts recommend drinking at least 16 ounces of water 2 hours before your event, then another 8 ounces about 15 minutes before your event.
If your athletic event is a long one, you should drink 4-8 ounces of water every 15 minutes. For events less than an hour, you probably do not need to drink a sports drink, but after an hour, consuming moderate amount of a sports drink can help replace electrolytes you may have lost due to sweating, as well as carbohydrates your muscles may have burned.

Afterwards
After your event is over, drinking water is important. You can actually weigh yourself to see how much water you lost during your event, and how much water you should drink to replenish your body. For every pound you lost during your event, drink 16-24 ounces of water. If you consistently find yourself losing several pounds during athletic events, this is probably a sign you should up your fluid intake during your event.

About 30 minutes after your event is over, eat a snack that has carbohydrates and protein, like a peanut butter sandwich or yogurt with fruit in it. This will help replenish your energy stores and help repair your muscles.
 
Come Check out our first Sports Nutrition Workshop on Tuesday, February 14, 2017 at 6:30pm!! 
 
Greg Bing, M.Ed., A.C.E. Certified Trainer, Youth Fitness Specialist
KareBoost Health