Scientists Unveil The Secret For College Football Success – Optimum Nutrition
With college football season in progress, one of the foremost issue that concerns athletes, coaches, and trainers is how to get that extra edge over the competition. And, the answer is – optimum nutrition.
Research conducted at the Central Washington University shows that adequate nutrition is essential to avoid the typical symptoms of exhaustion and hypoglycemia during high-intensity sporting games. Athletes talk about the physical effects of low blood sugar levels. These signs include fatigue, blurry vision, weakness in the muscles, and dizziness. In addition, they may also complain of slower mental faculties such as difficulty in thinking straight. This is a vital factor because the split-second decisions that athletes may have to take on the field can make a significant difference between winning or losing the game.
Recommended Optimum Nutrition Before the Game
Expert trainers recommend that athletes begin with optimum nutrition a day before with adequate hydration. The recommended quantity is 2 to 3 glasses before sleeping. In addition, athletes must drink 2 cups of water for every pound of weight they lose during the game.
The National Center of Biotechnical Information advises a detailed nutrition plan that includes:
- Carbohydrate-rich foods each day to stock up on reserves of glycogen
- Choosing one of these options: Eating a large meal 3 to 4 hours before the game/ a smaller meal 2 to 3 hours before the game/ taking a blended liquid and solid meal 1 to 2 hours before the game
- Carbohydrate-rich, low-fat snack less than 60 minutes before the start of the game (Avoid foods like peanut butter and cheese. Good options include chocolate milk that has low sugar and is rich in vitamins and minerals. Or, try 1 or 2 eggs or cottage cheese.)
- Choose foods with low glycemic index such as beans, apples, yogurt, dry pasta without sauce, and power bars for meals eaten an hour or an hour and a half before the game
An optimum nutrition plan helps maximize performance. However, many athletes playing high-intensity sports cannot perform with filling meals because of the heaviness and jostling in the stomach. Such athletes may want to focus on eating well the day before.