FOODS and FLUIDS FOR EXPLOSIVE POWER SPORTS

Athletes who are successful in sports that require explosive power and speed, like wrestling, gymnastics, swimming, or track & field, need to understand the importance of getting in optimum nutrients and fluids so their bodies can perform best when it really counts.

FLUIDS: Hydration for Peak Performance

• Dehydration can diminish energy and impair performance. Even a 2-percent loss of body weight through sweat (i.e. 3 pounds for a 150-pound athlete) can put an athlete at a disadvantage. In warm weather or a hot gym, some athletes can lose more than a gallon of sweat during training or competition.
• For peak performance, athletes need to replace what they lose in sweat — both fluid and electrolytes like sodium and potassium.

• Lose weight sensibly by aiming for no more than a 1 to 2 pound loss per week.
• Consume 3,500 fewer calories each week (or 500 calories a day) for a one-pound weekly weight loss.
• Decrease calories gradually (i.e., 250 calories a day) to prevent cutting energy intake dramatically. Athletes should also increase their exercise (an extra 20 to 30 minutes daily) to burn an additional 250-500 calories per day.
• Don't dehydrate to make weight. Athletes should not try to make weight by dehydrating themselves. Doing so decreases performance and can lead to more serious and potentially life-threatening heat illnesses.

• Remember fluids throughout the day. This may be as simple as grabbing a sports drink first thing in the morning, then using fountains, coolers, and cafeteria beverages as triggers for drinking throughout the day. Bring fluids to practice.
• Hydrate 2 to 3 hours before practices and competitions. Athletes should aim for at least 16 ounces (2 cups) of fluid at this time and an additional 8 ounces (1 cup) 10 to 20 minutes prior to competition.
• Drink during workouts or competition. Sports drinks, like Gatorade®, can help ward off dehydration and muscle cramps because they help replenish both fluid and electrolytes (i.e., sodium and potassium) lost in sweat. Drink enough fluid during a workout to minimize weight loss, without overdrinking.

• Plan a pre-competition meal with high-energy foods like bagels, cereals, pasta, vegetables and fruits. Athletes should fill 2/3 of their plates with high-carbohydrate foods and the rest with lean protein like chicken or turkey.
• Take along snacks to eat between competition. In a wrestling tournament, for example, an athlete may compete throughout the day. Having quick, easy-to-digest foods available can help provide energy to the muscles and avoid hunger.
• Replace the sodium lost in sweat — especially for heavy crampers. Athletes can do this by regularly salting their food and eating some salty snacks like pretzels, crackers and soups.