The canine days of summer season are coming. Diehard athletes (lacrosee gamers particularly) will probably be out within the warmth taking part in laborious all summer season lengthy. Daytime practices and all day tournaments may be powerful on athletes. Hydrating is of upmost significance. Together with that, sustaining a stability of Electrolytes is important not just for energetic play, however for security!
After a lot studying and analysis, I’ve discovered that electrolyte substitute drinks, if taken in throughout an occasion are hypertonic. In different phrases, they actually have to be watered down about 50-50 with water for optimum utilization by the physique. Plus, a lot of them are laced with glucose/ fructose/sugar.
What’s the answer?
Drink water and eat fruit! How a lot water and which fruits?
Begin hydrating 48 hours earlier than your huge occasion. Drink 8 massive glasses of water daily for the two days previous your event day. Add a 16 oz water bottle for every hour of apply if in case you have apply on these days. When you’ve got hydrated like this, you must have the ability to play a whole sport and stand up to the warmth. Drink at the least 1 to 2 bottles of water through the time interval: heat ups via end-game.
Once more, after a bunch of studying and analysis, I’ve picked the 4 fruits I feel comprise essentially the most electrolytes, plus one which tastes good and has different properties that I feel are essential. The important fruits are: bananas, cantaloupe, honey dew, and kiwi. To those, you may add strawberries, blueberries, raspberries, acai berries or black berries, for taste and anti-oxidants.
When to eat them?
Just like the water, begin consumption 2 days earlier than your huge occasion. Get them, and wash, clear, peel, and reduce them. Have them readily available Wednesday night time in case you play on Saturday. Make a giant fruit salad out of them. Have them able to go at any time throughout these 2 days.
Fruit Salad: all reduce into chunk sized items
1 honeydew melon
2 cups berries of your alternative
Lower a lemon in half and squeeze one half over the fruit. It should preserve it from browning.
Eat a cup of the fruit salad at each meal for the previous 2 days, besides:
The night time earlier than, eat 2 cups fruit salad
For breakfast the day of play, eat 2 cups (plus some protein/laborious boiled egg whites)
Take the remaining in a Tupperware and cooler for sport day. Eat it via out the day and between video games. Eat different issues via out the day. Eat protein. Hold it wholesome. No fried or excessive fats meals. Eat if you end up hungry. Do not restrict your calorie consumption.
Smoothies are highly regarded with youngsters. There are a couple of hitches, although:
Glycemic Index/sugar content material:
Hold the glycemic index of the smoothie down by including soy or whey protein. That is essential. In brief, the decrease the glycemic index of the smoothie, the longer the vitality derived from the energy taken in. No Protein? It makes the glycemic index larger, and the vitamins burn like sugar. You danger a blood sugar drop quickly after ingestion that might gradual your participant down on the mistaken time.
Protein powders can style chalky. I take 2 scoops, however I’ve grown to view meals as gas. I can eat something I have to eat if it serves my function higher. Children cannot at all times do this. Work with them.
Use the fruits from the fruit salad. It is good for electrolytes, and it is in your fridge!
You would also have a smoothie the night time earlier than the sport for a deal with!
2 cups ice
2 cups skim milk (soy or rice milk is okay)
2 cups of fruit salad, all elements
1 handful berries of alternative
1-2 scoops protein powder to style
Mix it, and put it in a to-go cup. Take it within the automotive on the best way to the sport. If it solely will get half drunk by sport time, stick it on ice. Drink it at half time.