If your athletes want to excel on the playing field, they need to consume the right nutrition. Providing nutrition advice for your athletes can help them make the most of their athletic talents.
The most important factor in sports nutrition is water, which makes up approximately 60% of body weight. Athletes require more water than the typical 8 cups of water everyone should drink each day. It is crucial to stress the importance of staying hydrated to your players to ensure they avoid overheating or becoming dehydrated.
The following guidelines, set out by the American College of Sports Medicine, can help educate your athletes on how to stay hydrated:
- Drink about 17 ounces of fluid 2 to 3 hours before exercise.
- Drink about 8 to 10 ounces of water 10 to 20 minutes before exercise.
- Drink about 8 to 10 ounces of water every 15 minutes or so during your workout.
- If you exercise for more than an hour, consider a sports drink.
- Continue drinking water after your workout to replace any fluids lost.
Dehydration can lead to a number of problems, so be sure your athletes are aware of the following symptoms:
- Feeling dizzy or light-headed
- Dark urine
- An inability to urinate
- Dry mouth
Eating a balanced diet and having the right combination of calories from carbohydrates, proteins, and fats is another key to sports nutrition. Prior to competition, your athletes should eat a meal high in carbohydrates. Choose easily digestible foods, avoid sugary foods within one hour of the competition, and drink plenty of water.