T&C April/May - 12

HARD TRAINING DAY
Nutrition
GRAINS + CARBS 50%
* Pasta
* Rice
* Potatoes
* Cereals
* Breads
LEAN PROTEIN 25%
* Poultry
* Beef/Game/Lamb
* Fish
* Eggs
* Low-Fat Dairy
* Soy (e.g. Tofu, Tempeh)
* Legumes/Nuts*
FRUITS + VEGETABLES
* Fresh Fruit
* Canned Fruit
* Dried Fruit
* Raw Vegetables
* Cooked Vegetables
FATS
* Avocado
* Oils
* Nuts
* Seeds
* Cheese
* Butter
25%
replenish that fluid. When athletes
sweat during exercise, they lose both
fluid and electrolytes, especially
sodium. Sodium promotes fluid
balance, muscle contractions, and
reduces the likelihood of early fatigue
and painful muscle cramps. Some
negative consequences of imbalanced
hydration include muscle soreness,
dizziness or headaches, lack of
concentration, and even higher risk
for muscle injury; all of which hinder
athletic performance.
If athletes prefer water or dislike the
taste of sports drinks, they can still
replenish the electrolytes they lost by
opting for salty snacks like pretzels or
crackers, adding salty sauces to their
meals like hot sauce or soy sauce, or
even drinking electrolyte-rich chocolate
milk after training.
MYTH 4: DRINKING ALCOHOL
ON THE WEEKENDS ISN'T A
BIG DEAL.
Alcohol impairs motor skills for
HYDRATION
* Water
* Dairy/Non-Dairy Beverages
* Diluted Juice
* Flavored Beverages
(Low/Zero Calorie)
*
FLAVORS
* Salt/Pepper
* Herbs
* Spices
* Vinegar
* Salsa
* Mustard
* Ketchup
up to 72 hours. Drinking alcohol on
a Saturday night will have negative
effects in practice or competition that
following Monday. Some of these
effects are slowed reaction time, and
impaired balance, stamina, hand-eyecoordination,
and speed.
Alcohol hinders an athlete's strength
and power as well, potentially
compromising their muscle gains
in the weight room. Not to mention
sleep is disrupted by alcohol, further
inhibiting muscle repair and synthesis.
Since alcohol is a diuretic, it may also
only take one alcoholic drink to lead to
dehydration.
Body composition adaptation
goals may also be difficult to achieve
with frequent alcohol consumption.
Alcohol is partially stored as fat in the
body, which in excess can lead to fat
accumulation. An athlete may have an
increased appetite and caloric intake
under the influence too, which could
contribute to weight gain.
Alcohol can even cause vitamin and
mineral deficiencies by decreasing their
absorption and utilization in the body.
Research also shows that by simply
12 | Training & Conditioning | April/May 2023
drinking alcohol an athlete increases
their risk for injury by 55%. In addition,
alcohol impairs the immune system,
further increasing an athlete's risk for
illness, and therefore lost training and
competition days.
Instead of shaming of-legal-age
athletes for drinking alcohol, sports
dietitians should empower athletes to
make smarter nutrition and hydration
choices to better navigate situations
when alcohol is present. For example,
athletes should always eat and hydrate
well with electrolytes before choosing
to drink alcohol.
MYTH 5: SLEEP IS OPTIONAL.
Sleep is a priority, it's one of the
most impactful ways to optimize
recovery and athletic performance.
The American Academy of Sleep
Medicine recommends seven to ten
hours of sleep for adults; and, research
suggests that athletes may need closer
to nine to ten hours
to promote optimal recovery.
Sleep allows the brain and body
to rest and reset from hard training
and competition, further preparing
athletes for their next training or
competition. The majority of muscle
repair and growth occurs during sleep,
emphasizing the importance of sleep
for muscle recovery and supporting
body composition goals from
weight training.
Not only does sleep strengthen the
immune system and prevent illness,
but sleep also aids in healing current
athlete injuries, as well as preventing
new ones. It plays an important role in
retaining memories and learning new
skills, which is especially beneficial to
an athlete's skill development during
practice and/or meetings with coaches.
Sleep is not optional; it is crucial to
the success of all athletes. To train and
compete hard, athletes need to rest
and recover hard too! n
Written by a Collegiate
and Professional Sports Dietitians
Association Registered Dietitian
(RD). To learn more about sports
nutrition and CPSDA, go to
www.sportsrd.org.
http://www.sportsrd.org
T&C April/May

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