Easter sports festivals are filled with consecutive matches, long hours in the sun and high energy performance.
Whether you are an athlete who seeks to seek advanced performance or a spectator wishing to stay under tension throughout the day, the choices of intelligent nutrition can make a significant difference.
Sports nutrition experts agree that the right balance between carbohydrates, proteins and hydration is essential to support energy, endurance and concentration.
“Many people underestimate the impact of nutrition for a long day of sport,” said
“It’s not just about eating enough, but eating the right food at the right time.” Dietitian of Kempton Park, Swart.
For athletes, a well-balanced breakfast puts the foundations for a successful day.
It is crucial to avoid experimenting with new foods on match days.
Instead, opt for low glycemic foods (GI) that provide sustained energy.
Slowing carbohydrates such as oats, low GI or banana bread provide lasting energy, while a source of protein, such as eggs, yogurt or nut butter, contributes to muscle recovery.
“A good breakfast sets the tone at sustained energy levels,” said Swart.
“Sauté breakfast or opt for something too sweet can lead to an energy accident just when you have to perform your best.”
Between the matches, refuel with small snacks rich in nutrients.
Fresh fruits, energy bars with a minimum of added sugars or a handful of nuts offer a quick boost without feeling weighed down.
Hydration is crucial, especially in hot conditions.
“Dehydration can cause fatigue, cramps and a loss of concentration,” said Swart.
“Water is the best option, but for athletes who play several games, an electrolytic drink can help reconstruct the lost minerals.”
Avoid energy drinks just before an event. Instead, consume them between games or during breaks.
Regularly sip water throughout the day to maintain the hydration levels.
For spectators and families, long days in the sun can be just as exhausting.
A combination of protein snacks rich in fiber can help keep hunger remotely without counting on heavy and processed foods.
Sandwiches with lean proteins, wraps filled with vegetables or homemade snacks with cheese, popcorn, crackers such as Provitas and Fruits provide sustained energy.
Parents of young athletes can also ensure that their children are moisturized and well fed by packing a variety of nutrient options rather than counting on sweet sports drinks or fatty fast food.
Lunch offers another opportunity to fill up wisely with balanced meals to maintain energy levels.
Grilled chicken with whole grain rice, a copious salad with avocado and lean proteins, or a pasta dish with vegetables and a low fat sauce can help maintain energy levels without causing slowness.
“The size of the portions is also important,” said Swart.
“Too much food before a match can make an athlete feel heavy and sleep, while too few can lead to fatigue.”
While the festival ends, post-match recovery meals play an essential role in muscle and reconstruction energy stores.
A protein shake, chocolate milk, a post-recovery drink or a meal with lean proteins and complex carbohydrates helps the body recover more quickly and prepare for the challenges of the next day.
“Intelligent food in sports festivals is not only to avoid hunger, it’s about maintaining energy, concentration and performance,” said Swart.
“By making strategic meals and choices of snacks, athletes and supporters can make the most of the fascinating festival experience.”
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