During Competition

Nourishment now depends on your sport.

  • During most activities, drinking plenty of fluids is the only real issue. Every fifteen or so minutes, you're wise to drink enough to minimize loss of body weight, without overdrinking: xh to 2 cups every 15 minutes.
  • During endurance sports of sixty minutes or more, a slightly sweetened carbohydrate drink (sports drink) or snack may help maintain your blood sugar levels, boost your stamina, and enhance your performance. Figure about 0.5 gram of carbohydrate per pound of your body weight per hour.

Sports drinks are easy to digest, especially if you're involved in intense activity. And they count as fluids. Their flavor may encourage their consumption, especially among children. Remember to also drink fluids every fifteen or so minutes!

• During day-long events or regional tournaments, snack on high-carbohydrate, low-fat foods. Between matches, sets, or other competitive events, these foods are good choices: crackers, bagels, rice cakes, orange slices, apples, bananas, and fruit bars. Bring snacks so you don't need to rely on a concession stand. Consuming fluids all day long remains important.

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