St. Francis Sports Medicine

St. Francis Sports Medicine Newsletter | August 2010

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While the weather outside confirms that it is indeed still summer, high schools are gearing up for fall sports. From football and soccer to tennis and cross country, student athletes are getting back in gear. If your sport of choice is gearing up as well, read on to learn how you can use diet to fuel optimal performance.

Remember, if you experience a sports injury, we're available 24/7 at 864-675-HURT.
Want to Devour the Competition?
Diet Could be the Key

The pre-game meal has been a topic of discussion for those involved with athletics for many years. For collegiate or professional athletes, the  athletic trainer simply calls the cafeteria, hotel, or caterer and sets the menu for the night before the event. Unfortunately, it's not that easy for the rest of us. Read on for tips to fuel your body for competition:
  • Athletes require a great deal of energy to compete, and this energy is derived from the meal eaten the night before, rather than the meal immediately preceding the event.
  • The meal the night before should be a balanced meal with significant portions of carbohydrates and protein. Pizza, spaghetti or lasagna are good options.
  • The meal immediately before the event should contain plenty of carbohydrates. Carbs are more quickly digested than are other foods, so they supply quick access to energy. Examples are pancakes, breads, and pastas.
  • The pre-event or pre-game meal should be eaten 3-4 hours before the competition and consist of food that can be easily digested.
  • Avoid heavily spiced foods that could cause stomach irritation.
  • Drink plenty of fluids.
  • Avoid carbonated beverages and caffeine.
The post-event meal is also important. Eating a meal consisting of a good portion of protein will aid the athlete's muscles to repair and recover, thus decreasing soreness. Including carbohydrates will aid in replenishing glycogen stores needed for energy.

Remember, what goes into your body can play a large role in the performance that comes out of it, so choose your meals wisely!

Want more information? Set up a consultation with one of our registered dietitians!
Sponsorship Spotlight:
Ride to Remember
St. Francis Sports Medicine is proud to have sponsored the second annual "Ride to Remember," a fundraising ride to benefit the Alzheimer's Association. The ride raised more than $46,000 and consisted of 60 cyclists pedaling from Simpsonville to Mount Pleasant in one weekend.

One of those cyclists, our very own Certified Athletic Trainer Blair LaMarche, says "The HMR Advantage Health Systems Ride to Remember was the best charity ride I have ever participated in. Three days of a riding on a great route with great riders and an incredible volunteer support crew."
Read more about the ride here > >