“Game Day” Nutrition


It’s hard to believe it’s already been more than three years since The Office went off air… Michael Scott taught us so many good lessons, including a few about personal health and training. For example, he taught us that proper race prep does not include carb loading with fettucine alfredo 10 minutes beforehand. Jokes aside (seriously, the show was amazing), there really are things that you can do—and should not do—to prepare for performance day. Here are our top 3:


  1. Eat.  Regardless of what butterflies you may have, don’t fall into the trap of skipping meals, especially on “game day.” Eat rounded, healthy meals the day of your meet. That includes a breakfast that should feature (at minimum) a whole grain and protein and a lunch that includes whole grain, protein, low-fat dairy, and fruit or vegetable(s). Don’t skip a meal and don’t go the route of “light lunch”—doing so will do more harm than good, preventing you from getting the calories you need to have enough energy to not just get through your performance, but to rock it.
  2. Be strategic about what and when you eat. School lunches are improving, but still offer too many fatty and greasy foods for prime performances. On and before a “game day,” you need a variety of nutrients to give you energy, feed your muscles and keep you in peak performance. That means opting out of sugars and empty calories and instead including whole grain carbs and a lean protein with every meal, skipping grease and unhealthy fats (ahem, looking at you cafeteria pizza and chicken nuggets), and always making whole fruits and vegetables your mainstay.Don’t wait until the last minute to carb load; your body won’t have enough time to process and turn those carbs into energy. Instead, integrate healthy carbs steadily through your diet and, if you do carb load (which we don’t recommend), make sure it’s the day before.Beyond that, remember to eat a main meal two to three hours before your competition so your body has time to digest and process what it needs in advance; then, try a light snack about 30 minutes before for a boost.
  3. Stay hydrated. Eating well doesn’t do much good if you aren’t properly hydrated. Ditch sodas and energy drinks and instead focus on water—and lots of it, especially in the hours leading up to your performance. Avoid carbonation as a whole. Plain old filtered water is your friend; save the bubbles for after your win.



Karl P.


p.s. – Learn more about our program and get your kid started visit join.ultimatecheer.myascs.com

That’s a link to our web special. You’d be hard pressed to find a better deal on kids sports anywhere else 😉

Looking forward to meeting you and your child,

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