COMPETITION DAY FUELING - Home | U.S. Figure Skatinga bed of lettuce with melba toast ceasar...
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It is U.S. Figure Skating’s position that nutrition advice, particularly recommendations of specific dietary intake, be given by Registered Dietitians (RDs). RDs are qualified nutrition professionals, educated and currently licensed to provide highly individualized information to athletes of all ages and skill levels. RDs (as opposed to “nutritionists”) have completed a minimum of a bachelor’s degree, completed an accredited practice program, passed a national examination and are required to maintain continuing education requirements. Certified Specialists in Sport Dietetics (CSSDs) are RDs who earn an additional certification based on their experience and extensive knowledge in working with elite level athletes. COMPETITION DAY FUELING Hydrate, hydrate, hydrate! Urine color should be clear to light yellow. Don’t worry, when it’s your time to shine, the urge to go to the bathroom will go away. Water and sports drinks are both great to have on competition day. Practice your competition day eating during a training day or at a minor competition. Don’t try anything new at a major competition. While some athletes have “stomachs of steel,” many do not – what is tolerated by some skaters can be problematic for others. Explore your options before you get to big events! Avoid foods higher in fat around competition time. High fat foods will slow down your absorption of dietary carbohydrates and slow down fuel delivery to your muscles. Many skaters resist eating on competition day because they feel nervous or don’t want to feel “full” or “heavy” when they compete. However, competition day eating is essential! You wouldn’t race a sports car without gas in the tank – similarly, your body and your brain can’t function optimally without fuel! Eat your final pre-competition meal about four hours prior to your skate. Sometimes the travel and the timing of your competition can make this difficult. This may mean taking food on the road, packing a lunch or making smart decisions to postpone a large meal that’s served immedi- ately before a performance for after you skate. Four hours before: One hour or less before: Stick to carbs in liquid form like fruit juice or sports drinks. High water-containing fruits like oranges, melons and apples are also good options because they digest quickly. Limit solid food because it requires more digestion time. This could be the last time you fuel with solid foods, depending on your nerves before competition. Eat something simple (taste-wise) containing mostly carbs and protein, for example low-fat yogurt and fruit, hummus and pita or a small fruit smoothie. It’s wise to steer clear of strong flavors and sea- sonings as these can be more difficult to digest and can cause indigestion on a nervous stomach. 2-3 hours before: 2014 STARS participants with specific questions can email them to STARS@usfigureskating.org where they will be referred to a working group of nutrition professionals. To find an RD or CSSD in your area or to learn more about how nutrition can affect your performance please visit: http://www.scandpg.org/about-us/what-is-scan-dietitian/
Transcript of COMPETITION DAY FUELING - Home | U.S. Figure Skatinga bed of lettuce with melba toast ceasar...
It is U.S. Figure Skating’s position that nutrition advice, particularly recommendations of specific dietary intake, be given by Registered Dietitians (RDs). RDs are qualified nutrition professionals, educated and currently licensed to provide highly individualized information to athletes of all ages and skill levels. RDs (as opposed to “nutritionists”) have completed a minimum of a bachelor’s degree, completed an accredited practice program, passed a national examination and are required to maintain continuing education requirements. Certified Specialists in Sport Dietetics (CSSDs) are RDs who earn an additional certification based on their experience and extensive knowledge in working with elite level athletes.
COMPETITION DAYFUELING
Hydrate, hydrate, hydrate!
Urine color should be clear to light yellow. Don’t worry, when it’s your time to shine, the urge to go to the bathroom will go away. Water and sports drinks are both great to have on competition day.
Practice your competition day eating during a training day or at a minor competition. Don’t try anything new at a major competition. While some athletes have “stomachs of steel,” many do not – what is tolerated by some skaters can be problematic for others. Explore your options before you get to big events!
Avoid foods higher in fat around competition time. High fat foods will slow down your absorption of dietary carbohydrates and slow down fuel delivery to your muscles.
Many skaters resist eating on competition day because they feel nervous or don’t want to feel “full” or “heavy” when they compete. However, competition day eating is essential! You wouldn’t race a sports car
without gas in the tank – similarly, your body and your brain can’t function optimally without fuel!
Eat your final pre-competition meal about four hours prior to your skate. Sometimes the travel and the timing of your competition can make this difficult. This may mean taking food on the road, packing a lunch or making smart decisions to postpone a large meal that’s served immedi-ately before a performance for after you skate.
Four hours before:
One hour or less before:
Stick to carbs in liquid form like fruit juice or sports drinks. High water-containing fruits like oranges, melons and apples are also good options because they digest quickly. Limit solid food because it requires more digestion time.
This could be the last time you fuel with solid foods, depending on your nerves before competition. Eat something simple (taste-wise) containing mostly carbs and protein, for example low-fat yogurt and fruit, hummus and pita or a small fruit smoothie. It’s wise to steer clear of strong flavors and sea-sonings as these can be more difficult to digest and can cause indigestion on a nervous stomach.
2-3 hours before:
2014 STARS participants with specific questions can email them to [email protected] where they will be referred to a working group of nutrition professionals. To find an RD or CSSD in your area or to learn more about how nutrition can affect your performance please visit:
http://www.scandpg.org/about-us/what-is-scan-dietitian/
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you
ask
a res
taur
ant t
o ch
ange
a di
sh?
Abs
olut
ely.
Be
polit
e. U
sual
ly y
ou c
an s
wap
out
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des
for f
resh
veg
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or a
sid
e sa
lad.
Inst
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of
frie
d fo
ods,
ask
that
they
be
grill
ed o
r bro
iled.
Re
ques
t dre
ssin
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auce
s on
the
side
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ttin
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sala
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sk fo
r lot
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fres
h ve
geta
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on
top
at th
e ex
pens
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the
less
-nut
rient
-con
tain
ing
lett
uce.
Cho
ose
lean
er p
rote
ins
with
no
visi
ble
fat.
Wha
t can
you
eat
at a
conc
essio
n st
and?
Gra
nola
bar
s, yo
gurt
par
faits
, tur
key
sand
wic
hes
-–
focu
s on
pro
tein
and
the
carb
ohyd
rate
s w
ill fo
llow
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ep it
low
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avoi
d fr
ied
food
s). W
ater
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rts
drin
ks a
nd fr
uit j
uice
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e gr
eat w
ays
to h
ydra
te
and
prov
ide
ener
gy fo
r a lo
ng d
ay o
f com
petit
ion.
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as o
ne o
f tho
se p
eopl
e w
ho
wou
ld n
ever
eat
with
in th
ree
hour
s of a
com
petit
ion,
bec
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ould
tend
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at to
o m
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and
then
get
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petit
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but-
terfl
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and
that
doe
sn’t
wor
k w
ell i
f you
r sto
mac
h fe
els f
ull.
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t I e
at o
n a
sche
dule
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feel
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don
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el
full
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kno
w I’
m fu
eled
wel
l for
th
e co
mpe
titio
n.”
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IES
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2.00
The “
Ice
Cube
Caf
e” is
not
a re
al d
iner
, but
it se
rves
som
e co
mm
on m
enu
item
s.
Whi
ch w
ould
you
choo
se fo
r com
petit
ion
day?
Whi
ch w
ould
you
chan
ge?
