Timing meal and snack consumption before competition -
Interest in nutrition and its impact on sporting performance is now a science in itself. Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the foundation to improved performance is a nutritionally adequate diet.
Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources. The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds.
Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue. It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems.
Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness.
Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people.
Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low.
There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program.
However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition.
However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important. There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit.
Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period. However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved.
A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance.
It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise. A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort.
It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.
Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.
Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.
It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration.
Sports drinks, diluted fruit juice and water are suitable choices. Individuals vary in their response and toleration for caffeine, so test it out in training. Racket sports squash, tennis, badminton Compared to athletic events such as running and cycling, nutrition research related to racket sports is sparse.
However, general guidelines can be put together by looking at the type of exercise involved. Most court games require a combination of strength, endurance and sprinting capacity, taxing both aerobic and anaerobic metabolism. As with any activity, the longer it goes on, the more likely that glycogen will become limiting.
This means that it makes sense to eat a high-carb diet, and that taking in extra carbohydrate before playing may bring some benefit. As already mentioned, the timing of this may be crucial if you're a hypoglycaemic reactor. A recent study on 28 elite tennis players found that blood sugar levels were far better behaved if a muesli bar was eaten 15 minutes before a game, compared to eating the bar 45 minutes before.
The research, carried out at the University of Cologne, found that eating the bar 45 minutes before activity led to a swoop in blood-glucose levels to 25 per cent below normal 'Blood Sugar Levels and Carbohydrate Substitution in Tennis', International Journal of Sports Medicine, vol 14, p , Given the nature of the activity, it would probably be even better to have a carbohydrate-containing sports drink rather than solid food - less chance of gut gremlins!
Field team sports eg, football, hockey These sports involve a lot of running although the participants may not identify as 'runners'. Investigations have found that soccer players cover at least metres during a typical match, mixing jogging, sprinting and walking.
It's a type of exercise guaranteed to use up muscle glycogen rapidly. This will start to bite in the second half of a match - players who've used up their glycogen credit will find it more and more of a struggle to muster anything faster than a walk.
Players will put themselves at an advantage by eating a diet that's generally high in carbohydrates; before a match, a high-carb snack minutes prior to play may bring some benefit, as will drinking a sports drink probably an isotonic containing glucose polymers at half-time.
Rowing At competition level, pre-race nutrition may be dictated mainly by trying to compensate for drastic dehydration regimes undertaken to make weight. A typical regime is severe fluid restriction combined with reduced food intake and heavy exercise in the days before an event.
Don't do it! It's not possible in the time remaining to normalise your physiology and restore full blood volume. A study simulating these conditions found that only half of the lost blood plasma was restored during fluid intake after weighing. This put a significant downer on performance - over a m course, those who had dehydrated and attempted to rehydrate were 15 metres behind.
It's far better to go for a long-term weight control plan, and to start the race fully hydrated 'Rowing Performance, Fluid Balance and Metabolic Function following Dehydration and Rehydration', Medicine and Science in Sports and Exercise, 25 12 , pp Final considerations There's a lot of individual variation in response to different foods.
The only person who can really know what's going to work best is you. Use the research findings as a guide, and then try out different strategies in training. Although taking in some extra carbohydrate before competing can enhance endurance performance, the optimum regime is to do this AND to take in extra carbs while active probably best in the form of a drink.
No last-minute food will make up for a poor diet in previous weeks. Give yourself a serious head start by eating a high-carb diet during training. Janet Pidcock. Andrew Hamilton Andrew Hamilton BSc Hons, MRSC, ACSM, is the editor of Sports Performance Bulletin and a member of the American College of Sports Medicine.
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Weight management: is protein better than nothing? Your performance on game day will depend on the foods you've eaten over the past several days and weeks. You can boost your performance even more by paying attention to the food you eat on game day.
Focus on a diet rich in carbohydrates, moderate in protein, and low in fat. Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day. KidsHealth For Teens A Guide to Eating for Sports.
en español: Guía de alimentación para deportistas. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size.
Eat Extra for Excellence The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements. Athletes and Dieting Teen athletes need extra fuel, so it's usually a bad idea to diet.
Eat a Variety of Foods When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs.
Vital Vitamins and Minerals Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best.
Calcium and iron are two important minerals for athletes: Calcium helps build the strong bones that athletes depend on. Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese.
Iron carries oxygen to muscles. To get the iron you need, eat lean meat, fish, and poultry; leafy green vegetables; and iron-fortified cereals. Protein Power Athletes may need more protein than less-active teens, but most get plenty through a healthy diet.
Carb Charge Carbohydrates are an excellent source of fuel. Fat Fuel Everyone needs some fat each day, and this is extra true for athletes. Skip the Supplements Sports supplements promise to improve sports performance.
Ditch Dehydration Speaking of dehydration , water is as important to unlocking your game power as food. Game-Day Eats Your performance on game day will depend on the foods you've eaten over the past several days and weeks. Here are some tips: Eat a meal 3 to 4 hours before activity.
Include plenty of carbs and some protein but keep the fat low. Fat takes longer to digest, which can cause an upset stomach.
Carbs may include pasta, bread, fruits, and vegetables. Avoid sugary foods and drinks. When there are 3 hours or less before game or practice, eat a lighter meal or snack that includes easy-to-digest carbohydrate-containing foods, such as fruit, crackers, or bread.
After the game or event, experts recommend eating within 30 minutes after intense activity and again 2 hours later. Your body will be rebuilding muscle and replenishing energy stores and fluids, so continue to hydrate and eat a balance of lean protein and carbs.
You are viewing 1 of snnack 1 ans articles. For unlimited betore take a risk-free trial. Andrew Hamilton BSc Hons, MRSC, ACSM, is Optimize personal relationships compdtition of Sports Performance On-the-go athlete snacks and a befire of the American College Optimize personal relationships Sports Medicine. Andy Mindful snacking a sports science writer and researcher, specializing in sports nutrition and has worked in the field of fitness and sports performance for over 30 years, helping athletes to reach their true potential. He is also a contributor to our sister publication, Sports Injury Bulletin. They use the latest research to improve performance for themselves and their clients - both athletes and sports teams - with help from global specialists in the fields of sports science, sports medicine and sports psychology.Nutrition is critical for both academic and sports Timingg. A diet that is adequate in carbohydrate, protein, healthy fat, msal, minerals, and fluid is the foundation of day-to-day eating for overall health.
As important Timing meal and snack consumption before competition what to eat, though, Enhancing immune function when a student-athlete eats.
The consumptiom fuel at the right time influences how well they feel, learn, perform and recover. Student-athletes need to fuel early and often in order to meet their daily energy needs. Studies show that students who eat breakfast before school compettion better concentration, attention spans cnsumption memory, three benefits that are significant for both sports and scholastic performance1.
Consuming food and fluid at regular intervals throughout the day Weight management supplements also been shown to impact total health, On-the-go athlete snacks composition, appetite satisfaction snd well-being.
The Replenish your skin line: When and how consumotion the student-athlete eats impacts how nutrients will On-the-go athlete snacks cconsumption, their health, body composition, athletic performance Timing meal and snack consumption before competition recovery.
Fueling before exercise has been shown conaumption improve performance over exercising in the fasted state2. Cnosumption the time before exercise increases, the amount of carbohydrate will increase. Timing meal and snack consumption before competition time meak for foods to digest depends on the type consumptio quantity emal the food consumed.
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Sports drinks that contain 6 to 8 cometition carbohydrate are a popular and convenient choice among athletes during exercise Metabolic support for cardiovascular health a quick source of fluid, carbohydrate, Timing meal and snack consumption before competition electrolytes.
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However, each athlete should refine these strategies according to his or her own sweat rate see Eating During Exercise fact sheet for more ideas. The goal of recovery nutrition is to replace fluid, electrolytes, and glycogen that were lost during activity, make new muscle protein, red blood cells and other cellular components, and provide adequate carbohydrate, amino acids and minerals to promote proper immune function3.
Both carbohydrate and insulin are needed to optimize glycogen stores—consuming carbohydrate-rich foods or fluids provides glucose, which stimulates the release of insulin from the pancreas.
To maximize the rate at befofe muscle glycogen is replaced, athletes should consume a carbohydrate-rich snack within this window. Athletes should aim to consume 1 to 1. When glycogen restoration must happen quickly such competiton for athletes who perform multiple, prolonged training bouts in the same daya medium to high glycemic index meal is the best post-exercise choice.
Examples include foods with quickly snxck and absorbed carbohydrate and little fiber or fat see Eating Frequency fact sheet for more ideas. For most athletes, muscle glycogen can be adequately restored through lower glycemic index carbohydrates that do not promote a significant spike in insulin4.
After exercise it is important to provide the body with the nutrition it needs to resynthesize tissues that were catabolized during meql. The stimulation of muscle growth may be further enhanced by the inclusion of 15 to 25 grams of protein with carbohydrate and fluid in the post-exercise meal2.
While the amount and timing of carbohydrate before, during, and after exercise plays an important role in sports performance, it must not be considered more important consumptikn the day-to-day diet. Total dietary intake over the course of days, weeks, and months must be adequate or else training and performance will be negatively affected.
First and foremost, the body must meet its daily energy needs. Insufficient overall calories will limit storage of carbohydrate as muscle or liver glycogen. All athletes should make it a priority to eat regularly throughout the day. A sports dietitian can help an athlete understand these guidelines by translating the science of meal timing into practical examples of what, when and how much food and fluid to consume at any given time.
Refer to the Eating Frequency for the Student-Athlete fact sheet for a practical application of meal timing. This article was written SCAN Registered Dietitians RDs. For advice on customizing a nutrition plan, consult a RD who specializes in sports, particularly a Board Certified Specialist in Sports Dietetics CSSD.
Find a SCAN RD at www. The use of software that blocks ads hinders our ability to serve you the content you came here to enjoy. We ask that you consider turning off your ad blocker so we can deliver you the best experience possible while you are here. Consumptiom Foods and Fluids before Exercise Fueling before exercise has been shown to improve performance over exercising in the fasted state2.
Timing Foods and Fluids during Exercise Athletes who perform endurance or intermittent high-intensity exercise for more than an hour are at risk for glycogen depletion, hypoglycemia, and fatigue during exercise. Timing Foods and Fluids after Exercise The goal of recovery nutrition is to replace fluid, electrolytes, and glycogen that were lost during activity, make new muscle protein, red blood cells and other cellular components, and provide adequate carbohydrate, amino acids and minerals to promote proper immune function3.
Timing of Day-to-Day Nutrition While the amount and timing of carbohydrate before, during, and after exercise plays an important role in sports performance, it must not be considered more important than the day-to-day diet. Gajre NS, et al. Breakfast eating habit and its influences on attention-concentration, immediate memory and school achievement.
Indian Pediatrics. Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group, Rosenbloom C, Coleman E. Sports Nutrition: A Practice Manual for Professionals5th edition.
Academy of Nutrition and Dietetics: Dunford M, Doyle A. Nutrition for Sport and Exercise2nd edition. Wadsworth Publishing: Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS.
American College of Sports Medicine Position Stand. Extertional heat illness during training and competition. Med Sci Sports Exerc. Last Updated: Aug 6, Nutrition. Ad Blocker Detected.
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: Timing meal and snack consumption before competition| A Guide to Eating for Sports (for Teens) - Nemours KidsHealth | Running Sprinting You won't benefit from extra carbs before competing, as glycogen stores aren't a limiting factor. Some supplements contain hormones related to testosterone, such as DHEA dehydroepiandrosterone. Eating before competition Dietary basics by Andrew Hamilton. The end result: erratic meal timing can impact the development of cardiovascular disease CVD , type-2 diabetes and obesity. They do this by reading Sports Performance Bulletin, an easy-to-digest but serious-minded journal dedicated to high performance sports. Originally appeared in the spring issue of American Fitness Magazine. |
| Meal Timing For Athletes: Does It Matter When You Eat? | Calcium and iron are two important minerals for athletes:. Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter. Carbohydrates are an excellent source of fuel. Cutting back on carbs or following low-carb diets isn't a good idea for athletes. That's because restricting carbs can make you feel tired and worn out, which can hurt your performance. Good sources of carbs include fruits, vegetables, and grains. Choose whole grains such as brown rice, oatmeal, whole-wheat bread more often than processed options like white rice and white bread. Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy. Sugary carbs such as candy bars or sodas don't contain any of the other nutrients you need. And eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy, but then leave them to "crash" or run out of energy before they've finished working out. Everyone needs some fat each day, and this is extra true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy. Like carbs, not all fats are created equal. Choose healthier fats, such as the unsaturated fat found in most vegetable oils, fish, and nuts and seeds. Limit trans fat like partially hydrogenated oils and saturated fat, found in fatty meat and dairy products like whole milk, cheese, and butter. Choosing when to eat fats is also important for athletes. Fatty foods can slow digestion, so it's a good idea to avoid eating them for a few hours before exercising. Sports supplements promise to improve sports performance. But few have proved to help, and some may do harm. Anabolic steroids can seriously mess with a person's hormones , causing unwanted side effects like testicular shrinkage and baldness in guys and facial hair growth in girls. Steroids can cause mental health problems, including depression and serious mood swings. Some supplements contain hormones related to testosterone, such as DHEA dehydroepiandrosterone. These can have similar side effects to anabolic steroids. Other sports supplements like creatine have not been tested in people younger than So the risks of taking them are not yet known. Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration and must be taken with plenty of water. Too much salt can cause nausea, vomiting, cramps, and diarrhea and may damage the stomach lining. In general, you are better off drinking fluids to stay hydrated. Usually, you can make up for any salt lost in sweat with sports drinks or foods you eat before, during, and after exercise. Speaking of dehydration , water is as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather. Even mild dehydration can affect an athlete's physical and mental performance. There's no one set guide for how much water to drink. How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature. Athletes should drink before, during, and after exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. Sports drinks are no better for you than water to keep you hydrated during sports. But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option. The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing. Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration. You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine also can cause headaches and make it hard to sleep at night. Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources. The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds. Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue. It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness. Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people. Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low. There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program. However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important. There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit. Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period. However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved. A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise. A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance. Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise. While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later. In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery. It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial. As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals. There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance. Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. |
| Pre-Workout and Pre-Race Meals: What, When, and How Much to Eat | Financial Assistance Documents — Arizona. High insulin response can overlap with muscles using carbohydrate for fuel at the start of intense exercise. Teen athletes need extra fuel, so it's usually a bad idea to diet. Sports Performance Bulletin helps dedicated endurance athletes improve their performance. Water Drinking fluids such as water before, during and after your workout can help prevent dehydration. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important. The link between good health and good nutrition is well established. |
| Pre-Competition: Breakfast | Tip 4: Aim to eat again within 60 minutes after finishing for the day. Nutrition is critical for both academic and sports performance. This article was written SCAN Registered Dietitians RDs. Ditch Dehydration Speaking of dehydration , water is as important to unlocking your game power as food. Even mild dehydration can affect an athlete's physical and mental performance. |
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