[as posted to rsd, January 2005]
As developed over the years, through a combination of trial-and-error,
professional advice, and scientific literature...
For: A typical 2-day, weekend tournament, and assuming your goals are to
play your best ultima all weekend, and peak on Sunday afternoon. If this is your first time reading this plan, try taking on one or two of the tactics...don't go overboard on the whole intricate plan the first time. Do what makes sense to you.
Monday/Tuesday: Protein Loading
Why: Body cycles protein slower than other food constituents. Protein
loading allows storage of long-term energy.
What to Eat: 3/4 meals per day, with at least one meal being primarily
a main protein source (meat, eggs, tofu). Better if two meals focus on
protein. Avoiding fat is nice, but no more necessary than any other day.
Omelette for breakfast, chicken or fish for dinner will do it, as long as
everything else is balanced.
When this will help: Throughout the weekend, but primarily after
burning through daily reserves. Think "second-wind" on Saturday/Sunday afternoon.
Wednesday/Thursday: Vitamin Loading
Why: Body processes require vitamins to function. These cycle more
quickly than protein, but can still be stockpiled during the week.
What to Eat: At least one large, complex salad each day. Focus here is
on eating balanced meals that will allow intake of excess vitamins and
minerals. Drink a smoothie. Balance the other food groups, make sure you
get some protein (especially because you will likely be recovering from a
practice or workout on 3-4 of these days). Steam, don't boil, your
vegetables...and drink the juice. A Vit C pill isn't a bad idea. Garlic is
amazing.
When this will help: Any injury or illness you pick up over the
weekend needs to be fought off quickly, which your body is fully able to do
given the right materials. Saturday night your body will heal as fast as you
allow it to through what you eat on these days.
Thursday Night/Friday: Carbo Loading
Why: The levels of enzymes that use carbohydrates to make energy can be
raised by intaking large carbohydrate meals, and this will also store
energy in the short term in sugar form.
What to Eat: At least one full meal of a carbohydrate like bread,
pasta, or rice. The more "hippie" it is, the better, meaning go for
whole-grain instead of bleached white. Keep balanced meals. Get more
fluids to help digest (and to hydrate). Keep hydrated, but DO NOT drink
gallons and gallons of water solely. This throws your mineral/water
balance out of whack just as much as losing all of your water. Actually,
pounding salt-water mixes helped a former team of mine. Hyperhydration is
a serious threat in hot temperatures: it manifests as the same symptoms as
dehydration (cause the same water/mineral imbalance is happening) or as
heat exhaustion except without the raised body temperature.
When this will help: Your maximum stored energy will be on Saturday,
and this might give you an extra boost in terms of energy usage.
Saturday Morning: Pre-Game Meal
Why: You are about to play 4 games. You must have fuel.
What to Eat: A mix of carbohydrates, simple sugars, and protein.
Fruits/vegetables will help keep mineral levels high, but right now you
are mostly concerned with energy for the day. Pancakes/waffles make for
good carbohydrate energy. Do not neglect protein, though- fats and
proteins make for longer energy throughout the day. No sense in crashing
after game #1. This is why Sausage Mcmuffins and the like are more than
just a humorous choice- they actually give a pretty good spread of carbs,
protein, and fat.
Those with "weak" stomachs will want to eat at least an hour before you
hit the field to allow digestion and give blood that localizes to the
stomach time to spread back out. This requires, of course, that you get up
earlier.
On-Field Meals: Recovery and Fueling
On the field, you need a mix of fluids and food. Quick energy like
"Goo" is great when you have to have it now, but if you can, try to eat
immediately following games, to maximize digestion. Drink sports drinks or
something similar to keep water/mineral levels high. Get some protein:
sausage or Clif Bars are good for fat/protein intake. A head of lettuce
(green) is basically like eating a cup of water with a vitamin pill in it.
Pickles, a tried and true favorite, are great for salt (minerals) and for
vitamins from the vegetable. Drink more.
Do not allow yourself to EVER feel hungry on the field. Hunger will
lead to your body pulling resources back for safety, leading to lowered
energy availability. Eat before you are hungry.
Saturday Night Meal: Recovery Mode
One day down, one to go. You need to heal all the damage you have done
and maximize your chances of waking up Sunday feeling good.
Eat soon after playing. Cagging at the field is fun, but you have a
90-minute "glycogen window" after exercise in which to replace sugars, or
else the body will start to break itself down to feed metabolism. If
dinner is going to take a while, eat something right then, to stave off
the breakdown.
Eat a balanced meal. You need some of everything to maximize your
recovery: minerals, vitamins, protein, carbs. A big plate of Mexican food
gives a great mix of resources. Indian food is good. Drink water and sports drinks.
With any luck, something in here can help you play better and have more fun this weekend.
