The information below is courtesy of our Nutrition Coordinator, Hannah Smyth, a member of our Metro Athlete Council. Please read, as proper nutrition before and during a tournament, can significantly improve your game!!!

Game On
 
As well as honing our skills for the upcoming tournament schedule, we should also put some thought into our nutritional needs. It’s time to think ahead and map out our competition food and avoid victimizing ourselves by relying on whatever fast food joint is quick and close.  It is important to remember that typical fast food can be the great enemy, forcing us to battle the after effects, instead of the opposing team on the other side of the net.   
 
Here is an ideal, sample food list to help you start your season off with a big “W!”
 
*Wholegrain Wraps and/or Bread, Oroweat Sandwich Thins (No white bread as it leaves the system fast and brings a low to your energy level. Simple sugars like cookies and candy do the same.)
 
*Deli Meat & Cheese
 
*Mustard and Light Mayo
 
*Vegetables: Carrots, Grape Tomatoes, Cauliflower, Broccoli
 
*Light, Oil Based Pasta Salad (preferably with meat to aid in nutritional value)
 
*Fresh Fruit: Oranges, Strawberries, Melon, Bananas, Frozen Grapes
 
*Plain, Roasted Almonds (15-20 per serving, max) partnered with Dried Fruit
 
*Peanut Butter, Natural Fruit Jelly, Honey
 
*Wholegrain Crackers
 
*Sunchips and Low Fat Dip (to be used with vegetables also)
 
*Graham Crackers
 
*Zone Bars, Luna Bars, Cliff Bars, Larabar, Pure Protein Bars (Keep in mind Pure Protein Bars would be for sustained energy since it’s carb and sugar counts are low and it’s protein count is 20g.)
 
*Kashi Products: TLC Crunchy and/or Chewy Bars, TLC Cookies
 
Many options are hidden in these foods.  For example, spread peanut butter on a wholegrain wrap and then fold it around a sliced banana.  This is an excellent choice for immediate energy, as well as future nutritional needs.  Honey or fruit jelly on a slice of wholegrain bread is also a quick resource for an energy boost, as well as the almonds and dried fruit mix.  You must put back what you use, so it is critical to re-fuel the body on a continuing basis.  Please remember that this list is NEVER complete without water.  “Smartwater” brand includes magnesium, potassium and electrolytes which aid in re-hydration.  Electrolytes are important since they act as messengers that carry electrical impulses from the nerves to bring about tissue function and movement for muscle coordination and control, hence the perfect pass, the ideal set, and the unstoppable kill.
 
Respectfully,
Your Nutrition Council