Fueling Before and After the Game

Monday, April 16, 2012 - 14:13

Fueling Before and After the Game

Guest post by Allegra Burton, MPH, RD

You’ve honed your kickball skills and learned the in’s and out’s of the game. Spring is here and you’re ready to play! But before you do, throughout the season (and off-season too!) be sure to give your body the fuel it needs to perform at its best. In general, eat a healthy, well-balanced diet with a focus on vegetables, fruit, whole grains like brown rice, oatmeal and whole wheat bread, and lean protein like fish, chicken, soyfoods, beans, and low-fat dairy.

A couple of hours before the game, eat a healthy, easily digestible meal (this is not the time to experiment with new foods that may not agree with you). Then about 30 minutes before (if you’re hungry) and then within 30 minutes after the game, snack on a combination of carbohydrates and protein. 4:1 is the optimal ratio of carbs to protein for a pre- and post-game snack to replenish carbohydrate stores and repair and build muscle. Good choices include a banana with peanut butter, lowfat chocolate milk, Greek yogurt with a little trail mix, a SOYJOY bar, or some whole grain crackers and string cheese.

Hydrating is as important as eating right. In general, if you are playing for 60 minutes or less, water is your best bet. For longer periods of play, especially if it’s a hot day, juice diluted with water or a sports drink can help provide the fluid and electrolytes your body may have lost during a hot, sweaty game.

Now that you’re ready to perform at your best – be sure to bring your camera! Ask a friend to snap a few shots of you at play and enter the SOYJOY “Best Action Shot of the Season” Contest! Just upload your best kickball “action shot” to enter! You could win a $150 gift card, free WAKA registration for next season, a team cooler, SOYJOY bars, and other awesome SOYJOY gear. Visit Facebook.com/SOYJOY to enter. If you’re looking for SOYJOY in your area check out our store locator or buy it online.