Nutrition during two-a-days

[jwil81490]

Hi guys, we have practice from 7-930, and then take a 30 minute break, and then have practice from 10-1230. What should I eat during my break?

I know to drink tons of water, but what else should I be taking in throughout the day to help my body when I am out there for 5 hours in 120 degree heat?

[ThaCarterIII]

Well, we usually have a bigger break during two-a-days, like a two-three hour break, so the team moms make us pasta and ****, good carbs and whatnot. For a 30 minute break....uh, a energy bar and some gatorade/water?

Not sure I'm not much of a nutrition freak

[deldrar]

good question.

im not an expert but here is some advice. assuming you dont condition first thing, go for a big breakfast (toast/cereal, fruit, juice, WATER, some kind of protein...). then a power bar/pbj/fruit and some water at the break should hold you till 1230. keep in mind that what you eat the night before also has a large effect on you...

[JayoMano]

im going to drink 3L+ in water a day... eat tons to recover!! like 3500+ calories....

and between practise i will drink protien, 2 apples, gatorade, and maybe other types of good fruit i can find!!

[gekkoboy14]

im going to drink 3L+ in water a day... eat tons to recover!! like 3500+ calories....

and between practise i will drink protien, 2 apples, gatorade, and maybe other types of good fruit i can find!!

forget the apples bring an oat shake with a slow digesting protein

[deldrar]

forget the apples bring an oat shake with a slow digesting protein

this man speaks the truth.

[1quick1]

When I was doing 2 a days for football we would pack anything we could get our hands on. Our workouts were very brutal and I'm confident I could've lost weight eating large pizzas on our lunch breaks.

[JayoMano]

forget the apples bring an oat shake with a slow digesting protein

drink casein protein???? why??? you need fast acting protein like whey between practice!!!

casein before the two practice's or later at night

[gekkoboy14]

drink casein protein???? why??? you need fast acting protein like whey between practice!!!

casein before the two practice's or later at night

research then ask me again ull understand

[Beastinthemakin]

from the article:
http://www.bodybuilding.com/fun/issa5.htm

For Sports Performance

Athletes have long known that eating properly before training and competition can improve performance in measurable ways. Increased carbohydrate intake prior to exercise can be measured through increased muscle and liver glycogen stores as well as aid in the maintenance of blood glucose levels for sustained energy. Glucose levels then provide fuel for the brain, which allow us the luxury of good judgment and enhanced concentration levels while exercising. How, then, can the glycemic index help athletes in their performance?

Despite what may sound logical in applying the glycemic index, researchers have found that what you eat prior to endurance exercise does not necessarily play a role in your ability to sustain an endurance activity. Whether your meal consists of low, mid or high value foods does not seem to matter as much as what you consume to sustain your energy stores during exercise. While high glycemic foods do not play a favorable role in weight loss, they can have an important effect in sports performance.

Following a heavy training session, when muscle glycogen stores are depleted, high glycemic foods can provide a quick release of glucose re-filling energy stores. Within the first few hours following exercise, blood flow to muscles is increased. Glycogen synthesis can be optimized during this critical time by the use of high glycemic carbohydrates. One of the concerns expressed by athletes and coaches over the course of time is that ingestion of carbohydrates in the hour before exercise could cause a dramatic increase in insulin levels, ultimately causing hypoglycemia within a short time after exercise begins.

Recent studies have shown that even though high glycemic foods were taken prior to endurance exercise, the resulting performance was not affected. This is an important finding in that the quality of carbohydrates is less important in meals prior to exercise while potentially being of great significance to aid recovery in the time following exercise. There is still much debate on this subject.

[Ben76]

Hi guys, we have practice from 7-930, and then take a 30 minute break, and then have practice from 10-1230. What should I eat during my break?

I know to drink tons of water, but what else should I be taking in throughout the day to help my body when I am out there for 5 hours in 120 degree heat?

That doesn't seem like a very effective practice schedule, but pretty much drink a lot of water during the break and a little snack(big one and you'll probably throw up) and then pretty much absorb as much water and food as you can the rest of the day without exploding.

[creatine_freak]

you guys are lucky we practice from 3-8 straight

[VICREP]

Drink Soft drink or gatorade during practices and with your meals

[HydroStorm]

gatorade with whey or a sports drink with protein. ratio of carbs to protein should be 4:1.

[drd0013]

Get a 2L of cola and mix in a fifth of jack.

[titdoctor]

Hydro has a good idea.. So does grekko, but that might be better after your second workout because its harder to digest. I would go with hydro's idea and maybe throw in some BCAA's if your worried about muscle loss.

I always want to sleep after I eat oat's.

[danv027]

im going to drink 3L+ in water a day... eat tons to recover!! like 3500+ calories....

and between practise i will drink protien, 2 apples, gatorade, and maybe other types of good fruit i can find!!

this guy is right, definately go with gatorade and some other salt to replenish electrolytes (eg. pretzels) also include fruits, and something substantial such as a PB sandwich or two or a whole wheat sub

120 degree heat! wtf haha where are you practicing?!?!