GAME DAY NUTRITION

Finals are just around the corner so any edge you can get you should take so here's some quick game day nutrition idea's from Nate Winkler:

- Each muscle contraction requires an exchange of sodium, potassium and calcium ad if there is  shortage of one of them then contraction efficiency diminishes resulting and fatigue and cramps

- Vitamin D aids in calcium absorption

- Calcium sources include sesame seeds, almonds, herbs, green leafy veg and whey protein

- For morning games, dinner the night before should consist of water, 100 - 150g protein, a dark green veg and a large carbohydrate serve

- In the morning have protein/fats only and optional caffeine but make sure you've experimented with caffeine prior as gameday

- For afternoon games do the same but carb sources should be more starch bsed

- If the game starts at 2pm or thereabouts then have some whey protein at about 11am with some peanut butter and banana

Too much carbs before sport causes an activation of the autonomic nervous system and also spikes insulin the way a full meal would

- For evening games have protein, fat and veg in the morning and again have the whey protein, peanut butter and banana meal at 11am but add 1 cup of raw oats

- Then have a medium carb serve with first lunch and avoid starches from there out focusing on fruit carbs up until game time

- Caffeine can then be had 30 - 45mins before your warm up