What would happen if an athlete showed up to practice without the proper equipment? What if a tennis player forgot her racquet, a soccer player forgot to bring cleats & shin guards, or a football player forgot his protective gear? Most coaches would not only notice, but would likely require the athlete sit the practice out because they showed up unprepared. And in some cases, letting the athlete participate would put them at risk of injury. Good coaches are concerned about safety as well as quality training for their athletes. Why then do so many overlook important factors that affect both safety and performance?
How many coaches routinely assess their athletes’ hydration and fuel status when they show up for practice? It is common for young athletes to arrive at after-school sports practice dehydrated and un-fueled. For many, the last time they ate was at lunch (often 3-5 hours earlier), and the only hydration they’ve had all day is sips from the drinking fountain. If this is the case, the athlete is showing up unprepared for practice. And it is something worth while for coaches to assess at the beginning of each practice. Better yet, it is something that coaches would do well to include in their coaching. Athletes who are TRAINED to fuel and hydrate, are not only more likely to do so consistently, but they are also more likely to perform better and have fewer injuries than those who don’t.
So what’s the best way to coach athletes to adapt good hydration and fuel habits? The answer is easy…lead by example, and set standards & guidelines for the athletes to follow. What kind of guidelines? Ideally, athletes should be well-hydrated when they start training. Experts recommend consuming about 16-24 oz. of fluid about 2 hours prior to exercise, and another 8-16 oz. within 10-15 min of practice. In most cases, water is a good choice for this pre-hydrating. Though, depending on the caloric needs of the athlete, other beverages may also be acceptable. One type of beverage which is definitely NOT acceptable is the so called “energy drink” which is high in caffeine and/or other stimulants which can negatively effect concentration, heart rate, and blood pressure. In order to be well-fueled for practice, athletes should eat a well balanced meal containing both carbohydrates and protein within 3-4 hours of practice. If it has been longer than 2 hours since the meal, the athlete would benefit from a snack prior to training. The snack should contain primarily carbohydrates (about 30 to 60 gm) and should be low in fat. Examples include: fruit, granola bars, sports bars, yogurt, or even a 1/2 of a sandwich. Highly processed sugary snacks should be avoided because they may actually have a negative effect on performance by causing blood sugar to crash shortly after the onset of exercise. Beginning practice well-fueled and well-hydrated helps ensure that athletes will be at their top physical and mental status. This translates into more effective training, bigger gains in strength, endurance, and agility; increased mental acuity, and fewer injuries. Are your athletes arriving to practice fully prepared and ready to get the most out of their training? Adding a few nutrition and hydration goals to your coaching agenda can help assure that they are. You may be surprised how much difference it can make!
…Check back for recommendations for fueling and hydrating DURING exercise and for RECOVERY.
