Eating Out
Some of the toughest nutrition decisions are made when eating away from your comfort zone. Eating nutritiously at restaurants, especially fast food establishments can be challenging but there are almost always good choices available. Being prepared and remembering your goals can often help identify what options are best in many different situations.

Optimal nutrition leads to optimal health which leads to optimal performance.
When arriving at a restaurant,
* think about what meal or snack this is for you?
* when the last time was that you ate?
* what did you last eat, and when/what will likely be your next meal?

Don’t be afraid or shy, asking for special requests and adjustments will be necessary in order to nutritiously transform some meals. Consuming a protein shake or nutrition bar prior to going out for a meal is a great way to reduce your appetite and therefore reduce the temptation to overeat or make problematic decisions.

Game Day Eating
While a player’s nutrition should be solid and well thought-out every day, eating on game-days has an elevated importance to perform at a high level. Coaches and players are always looking for a perfect “pre-game meal” to maximize performance. Theories like “carb-loading” have been used to try to improve energy levels and overall performance. When I was in college we always had a pre-game meal 4 hours prior to tip-off and ate the same selection of foods every time, however, we don’t believe there is any ONE way to eat and especially a ONE “magic” pre-game meal.

What players need to realize is that their nutrition the day before a game, the entire day of the game, and the meals after the game will determine their overall performance. It is a battle to get the body 100% prepared for a max effort by balancing the micronutrients, vitamins and minerals, electrolytes, and all other pieces of nutrition. We are trying to produce a well-oiled machine in every player and there is no quick fix.

Meals must be chosen to provide the essential levels of all components of nutrition. Carbohydrate intake must be sufficient to provide energy but all other pieces must also be in place to create a balance and allow the body to work efficiently. For example, if a player eats perfectly on game day but does not drink enough water, the effects of the nutrients will be negated by dehydration. Glycemic index also plays a role with carbohydrate intake. If a player eats 3 hours before a game, he must make sure to eat low-glycemic index carbs so the energy will be released slowly. So really, the basic principles we have been discussing apply to game day as well.

As coaches and trainers, we must educate our players on the importance of good nutrition at all times but especially in the days and hours leading up to games and major workouts. We cannot expect them to perform at the level we need them to without their bodies full of energy and ready to go.

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