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SQUASH PRE GAME Infographics brought to you by: Abosssquash NUTRITION As an athlete you need to be on top condition before each and every game. Your diet is a big part of your preparation so your body is in the best physical conditions before, during and after each game. These are the Foods that benefits an athlete For their best performance. 3-4 Days before the game Hydration Carb Loading 70% of calories from carbohydrates Follow a Drink at least 125 oZ. daily for an adult male, and daily hydration at least 91 oz. daily for adult Female. plan Carb loading is a process where high endurance athletes load up with high. omounts of carbohydrotes and practice about 50% less 3 to 4 days before a match. This enables their body to produce more glycogen. Glycogen is stored energy for the muscles for prolonged performance. 20-30 minutes Drink 8 oz. of water before practice. Food with high amounts of carbohydrates WHEAT BREAD LOW FAT CEREALS every 15-20 minutes Drink 4-8 oz. of Fluid during practice. Weigh yourself before and For every pound lost within after practice sessions. 20-24 oz. 2 hours after practice. Replenish with of water FRUITS PASTA Avoid: Sugar or starch based foods before VEGETABLES practice to slow down dehydration. Reload carbohydrates with low GL (Glycemic Index) Foods after practice. Since athletes have higher metabolism, they tend to get hungry more often. A hedlthy snack in between meals with the proper nutrients should also be good source in building a proper nutrition. After every practice READING NUTRITIONAL FACTS ON LABELS After every practice or any intensive activity, the muscles use up glycogen stores. This leaves the muscles being partially broken down and depleted of glycogen stares for energy. Eating the right food with low GL index restores glycemic levels and improves muscle regenerotion more efficiently. Amount of serving in relation to Nutrition Facts Serving Size 8 oz (227g) Servings about 4 nutrition below. Amount Per Serving Amount of Low Glycemic Index Foods Calories 130 Calories from Fat 20 calories for each % Daily Value* 6 serving. (le. 130 calories for each serving) Total Fat 2g 3% Recommended nutritional BROWN RICE Saturated Fat 1.5g 6% value per day based on o 2,000 calorie diet. This port tells if you are having enaugh or too Trans Fat Og Cholesterol 10mg 3% 3 Avoid food with Sodium 160mg 7% WHOLE GRAIN BREADS Potassium 400mg 11% high amounts of much for each nutrient -Total Carbohydrate 21g 7% FRUITS & VEGETABLES trans and in a day. Dietary Fiber 4g 17% soturated Fots. Sugars 9g Protein 10g 4 Corb is another Vitamin A 6% Vitamin C 4% Source of Calcium 35% Iron 0% calories. Favor Vitamin D 6% Additional vitamins and Foods with high Fiber content. (ideal omount is 3 to 59, per serving) *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: minerals included in each 2,000 serving. Calories: 2.500 NUTS Total Fat Saturated Fat Cholesterol Less than 65g 20g 300mg 2,400mg 2,400mg 3,500mg 3,500mg 300g 25g 80g 25g 300mg Less than Less than Sodium Potassium Less than Total Carbohydrate Dietary Fiber 375g 30g Amount of Also replenish carbs, minerals, and water during and after long exercises with juices and milk. Sample Nutrition Fact Label for yogurt protein for each serving. Infographics brought to you by: SOURCE: Join us on: bossquash https:/


shared by bosssquash on May 04
These are the foods that benefits an squash athlete for their best performance.


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