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Game Day Nutrition™

The Basics:

1. All meals should contain one serving of vegetables, one serving of fruit and a good protein source and at a minimum one large glass
(12 oz) of water.

2. Avoid Lethal Foods:

  1. Sodas
  2. French Fries
  3. Chips
  4. Pastries
  5. Candy

3. Protein is the single most important food that a young athlete can eat to build and keep muscle. Protein is the building block of the body for muscles, bone, skin, hair and other tissues. Protein consists of structures called amino acids that combine in various ways to make muscle, bones and tissues they also serve in nutrient transportation and enzyme production. The body contains over 10,000 different proteins.

Adequate, regular protein intake is essential because it isn't easily stored by the body. Athletes need protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimize carbohydrate storage in the form of glycogen. Relying on protein for energy (by failing to take in adequate carbohydrate) can limit your ability to build and maintain healthy tissues. Protein helps the body heal and recover quickly. Proteins include fish, chicken, lean meats, nuts, milk, cheese, eggs, jerky and powder proteins like Whey 100 or Recovery Edge specially formulated for protein intake.

Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2 lbs) of body weight per day. Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2 lbs) of body weight per day. In example a 200 lb player will need between 120 to 160 grams of protein per day.

4. Carbohydrates ("Carbs"): Carbs are arguably the most important source of energy for athletes. No matter what sport you play carbs provide the energy that fuels muscle contractions. Once eaten, carbs breakdown into smaller sugars (glucose, fructose and galactose) that get absorbed and used as energy. Any glucose not needed right away gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat.

Glycogen is the source of energy most often used for exercise. Adequate carbohydrate intake also helps prevent protein form being used as energy. If the body doesn't have enough carbs, protein is broken down to make glucose for energy. One gram of carbohydrate provides four calories of energy. Athletes often talk about carbohydrate loading this is generally around 2,000 carbohydrate calories, but we can change this number through depletion and loading. During depletion (from diet, exercise or a combination) we use up the stored carbohydrates. Maximum carbohydrate storage is approximately 15 grams per kilogram of body weight (2.2 pounds). In example a 175-pound athlete could store up to 1,200 grams of carbohydrate (4,800 calories) enough energy to fuel high intensity training for several hours.

Carbohydrates are divided into simple and complex forms. Simple sugars are absorbed and converted to energy very quickly and provide a rapid source of energy. Fruit and sports drinks are a good source of simple carbs. Complex carbs take longer to digest and be absorbed into the body.

Examples of complex carbohydrates are oatmeal, dried beans, spaghetti, whole grain breads, cereals, vegetables or even pancakes. Starch is probably the most important energy source in an athlete's diet because it is broken down and stored as glycogen.


5. Hydration ("Fluids"): Keep it simple hydrate, hydrate & hydrate, you can't get enough fluids. Athletes need to stay hydrated for optimal performance. Studies have found that a loss of two or more percent of one's body weight due to sweating is linked to drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat illness, such as heat exhaustion or heat stroke.

If you are training regularly, you will probably need between 1/2 and 1 ounce of water (or other fluids) for each pound of body weight per day. In example, if you weigh 200 pounds, your approximate water requirement will be between 100 ounces (3 liters) and
200 ounces (6 liters / 1 1/2 gallons) each day. Begin each day with a large glass (12 oz) of water each morning, whether it's a training or rest day. On training days the following schedule works well for athletes:

Before Training
- Drink 2 to 3 cups (8 oz) of water (HydraEdge - 1 8 oz glass) within the two hours before training
- Weigh yourself immediately before you begin you workout

During Training or Game Time
- Drink one 8 oz glass of water (HydraEdge) every 15 - 30 minutes
- Drink Max Whey to replenish electrolytes and fast fuel protein (6 grams) during training & halftime

After Training or Game
- Weigh yourself immediately after you finish your workout / game
- Drink 2 to 3 (8 oz) glasses of water (HydraEdge - 1 8 oz glass) for each pound lost


Dehydration occurs when you have an inadequate amount of fluid in the body. In general an athlete is considered dehydrated when they have lost more than 2 percent of their body weight during training or game time.

With Atleta's HydraEdge we recommend one liter per day (4- 8oz glasses) in addition to all other fluids. No cokes, no sports drinks and no citrus (fruits or drinks) 48 hours prior to game time and then drink after the game. Your body is over 60% water, keep it hydrated. Drink 2 to 3 (8 oz) cups of fluids for every pound of body weight you lose during practice or competition.


6. Rest ("Sleep"): Proper rest is the key to the body's recovery. Get 8 hours of good sleep per night. Rest doesn't mean watching television, playing video games or talking / texting on the phone. Its game time, proper rest is critical to fuel your body for maximum performance.


Game Day Nutrition developed in partnership with TEST Football Academy & TEST Sports Clubs (www.TESTsportsclubs.com)

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