Diet

It is important for all players to subscribe to a balanced diet consisting of a variety of foods. Within a proper diet system, generally

• 12-15 % of your calories should come from protein,
• 55 % or more of your calories should come from carbohydrates,
• up to 30 % of your calories should be derived from fat. Regular cardio-vascular exercise is also a must for any athlete.

In preparing for a competition or exercise, high-carbohydrate, pre-game meals improve one?s endurance and exercise capacity. These meals should be easily digestible and consumed three to four hours before competition. The effect of these pre-game meals can be enhanced through the ingestion of carbohydrate-electrolyte drinks during exercise. If a player has gastrointestinal discomfort before games, they should eat smaller quantities more frequently.

During competition or exercise, players should drink plenty of fluids. Beverages that contain carbohydrates can delay fatigue and fluids help prevent dehydration. Players should drink fluids containing carbohydrates and eat fruits such as oranges, bananas during half-time or between game breaks. This results in a diminished loss of muscle glycogen and will increase both mental and physical stamina and performance.

After games, players should once again go heavy on the fluids. This will ensure rehydration and expediate recovery. Players should also begin carbohydrate intake shortly after competition.