What separates elite athletes from the average person? The most important factor is what goes into your body.
What you eat will dramatically impact your stamina, focus, and even postgame recovery. As a result, athletes experience fewer injuries and less soreness, making an athlete the best version of themselves.
Asker Jeukendrup is a world renowned sports nutritionist scientist known for his research on how the body uses fuel during exercise. He has worked with elite athletes and professional teams including Olympic competitors. Jeukendrop has published extensively in physiology and sports nutrition strategies, focusing on topics like endurance and maximizing energy efficiency during competition.
The first aspect of nutrition Jeukendrup focuses on is the pre-game meal which is critical for immediate performance. The main focus is on both simple and complex carbs. Simple carbs digest quickly, providing a quick dose of energy; but that boost doesn’t last long. Some examples of simple carbs include candy, soda, table sugar, white bread, and syrups, all best taken as a quick snack.
“Carbohydrates are the body’s preferred fuel during high-intensity exercise,” said Jeukendrup. Complex carbs also provide fuel for the body. However, they are slow to digest and result in a gradual release of energy. These include whole grains like oats and brown rice, legumes such as beans, and starchy vegetables like potatoes and corn. Complex carbs promote sustained energy and help maintain blood sugar levels.
“If I don’t eat anything, I’ll feel more tired and less capable to play. But if I eat something before, then I could play better and I feel better,” said Juan Rivera ’29, a tennis and football player who values eating carbs before matches.
The choice on whether to eat simple or complex carbs pre-game first relies on the time you have, and then the sport. Simple carbs are great for short bursts of activity or when you’re on the go. But in long-term activities such as a soccer game or a marathon, athletes should fuel with complex carbs beforehand.
Since that energy won’t last the whole game, mid-game refueling is essential. Simple carbs and electrolytes provide a quick boost that helps maintain energy and focus during the play, and options like energy gels, fruit chews, bananas, and even orange slices are all easy and fast ways to get simple carbs in.
Since sweating depletes key minerals needed for muscle function, replenishing electrolytes are crucial to restoring this balance and maintaining strength during games. Electrolyte drinks, salted pretzels, and even coconut water are all sufficient in restoring these essential minerals.
Once the whistle blows or the clock hits zero, the body needs rest, and recovery is key. The most important category for long-term success is the post-game meal, which should be centered around complex carbs. Eating carbs 30 to 60 minutes after will replenish glycogen stores, which were depleted throughout the game. Rice bowls, whole-grain bread, and fruit smoothies are all excellent options. Once carbs are covered, proteins become the focus. Essential for rebuilding and strengthening those same muscle fibers, proteins are the first step to improvement. Meats such as chicken or fish, chocolate milk, and Greek yogurt will all prevent muscle soreness and ensure long-term strength gains.
Wrapping up the post-game meal would be fluids and electrolytes. Rehydration is not only important during the game, but after as well. Athletes lose both electrolytes and water through sweat, meaning that replacing them will only help the body recover faster. More electrolyte drinks, coconut water, and plain water would all prove adequate in replenishment.
The way you fuel your body before, during, and after the game can make a noticeable difference in both one’s performance and recovery. By carefully choosing what goes into their body, athletes give themselves the best chance to stay strong, healthy, and focused in their games all throughout the season.