Burlington Dare

Let Us start with the 3 days before the big tournament! Eating right on game day is not near enough! If you want to play 2-4 games in a day… remember that garbage in means garbage out! If you eat junk, you’ll play just that way! You need to start carb loading and hydrating 3 days before the big day!

Portions:

For the purposes of this article, a serving of a protein, fruit or vegetable is the size of one’s fist.

Protein:

By this I mean pure protein: fish, eggs (remove yolk), turkey, chicken, pork or lean beef. Peanut Butter does not count.

Fats:

During this time, limit your fats to what is inherent to your food. Eat no fried food until your tournament is over. You may eat a pat of butter on your whole wheat toast, BUT: eat no hydrogenated fat- not margarine, peanut butter*, crackers or cookies that have even “partially hydrogenated” oils in them. These types of fats sit like sludge in your veins. They slow you down and impair your oxygen carrying capacity. This means you will be slower, and get out of breath more than you would have otherwise.

*Peanut butter is one of the biggest sources of hydrogenated fats in the American diet. Most of it is just lard with peanut flavor! The only kind you should ever eat is the Laura Scudder’s type; just smashed peanuts and salt. If you only like the other kind, then give it up altogether!

Raw Nuts:

I repeat RAW nuts. I good mix of raw nuts (even in a trail mix) is easy to find at Trader Joe’s! Bring a big zip lock bag in your bag to the tournament! Great for snacking! Eat only a handful at a time… at most, 2 handfuls/hour.

Sugar and White flour:

Both of these are short chain carbohydrates/simple carbs. They result in quick energy, and a slow of energy afterwards as your blood sugar plummets. Eat whole wheat pasta, bread, avoid sugar during this time. No white bread.

Processed Food:

I have not found much processed food that was not chock full of hydrogenated fat, white flour and sugar. So stay away from it. Eat whole foods. Real food, as straight from the earth as you can.

*Peanut butter is one of the biggest sources of hydrogenated fats in the American diet. Most of it is just lard with peanut flavor! The only kind you should ever eat is the Laura Scudder’s type; just smashed peanuts and salt. If you only like the other kind, then give it up altogether!

Day – 3

3servings of protein: one at each meal.

3-4> servings of fruit: take in at meals or snacks.

three-four servings of greens right away. Try to eat them raw, but one can somewhat cook your veggies.

Salt your food, but not heavily.

Take In Full wheat services if you are consuming them, and consume brown rice instead of white.

6 glasses of water right now.

Day – 2

3 servings of protein: 1 at every meal.

3-4 servings of fruit: consume at meals or snacks.

3-4 servings of veggies at this time. Try to take in them uncooked, but it’s possible to a little cook your veggies.

Try To Eat a considerable salad with dinner.

Salt your foods, although not greatly.

Try To Eat Total wheat products and solutions for any person who is ingesting them, and take in brown rice as a substitute for white.

six eyeglasses of drinking water at the moment.

Day – one right here is the day before the play day.

3 servings of protein: just one at just about every meal.

3-4 servings of fruit: take in at meals or snacks.

3-4 servings of greens immediately. endeavor to take in them uncooked, but it’s possible to somewhat cook your veggies.

Consume a sizable salad with dinner, and pasta or brown rice.

Salt your meals, but not seriously.

Consume Entire wheat goods for anyone who is consuming them, and consume brown rice as a substitute for white.

6 glasses of water today.

Morning of:

Wake up not much less than 2 hrs prior to selecting to perform.

Consume an item warm so it’s possible to look at the toilet prior to choosing to play. This will help you to sense lighter and be a whole lot quicker in your ft.

I consume a cup of espresso or two since it aids mobilize complimentary fatty acids, this turning up your unwanted fat burning device, and minimizing the glycogen made use of… you will need all you can get!

Try To Eat two-three eggs… I take out many of the whites but a person.

Consume a cup of juice

Try To Eat Oatmeal or two items of overall wheat toast (just one pat of butter only)

Convey a bit of fruit for in somewhere between all recreation, additionally some uncooked nuts. OR:

two- three electrical power bars- types with protein in them… equilibrium bars or like.

Drink h2o this morning!

Lunch/Sport day:

Very Little fried, No warm canines. Take In a sandwich including a piece of fruit.

Water! If we are at a tournament, and you have any questions at ALL about what you ought to be or not be consuming, do NOT hesitate to request. Just be completely ready for the answer. you could possibly not hear what you ended up hoping for!

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