Let's start with the three days before the big test! Eating right on test day is not near enough! If you want to test well… remember that garbage in means garbage out! If you eat junk, you'll perform just that way! You need to start carb loading and hydrating 3 days before the big day!
Portions:
For the purposes of this article, a serving of a protein, fruit or vegetable is the size of one's fist.
Protein:
By this I mean pure protein: fish, eggs (remove a yellow), turkey, chicken, pork or lean beef. Peanut Butter does not count.
Fats:
During this time, limit your fats to what is inherent to your food. Eat no fried food until your test is over. You may eat a pat of butter on your whole wheat toast, BUT: eat no hydrogenated fat- not margarine, peanut butter*, crackers or cookies that have even "partially hydrogenated" oils in them. These types of fats sit like sludge in your veins. They slow you down and impair your oxygen carrying capacity. This means you will be slower, and get out of breath more than you would have otherwise.
*Peanut butter is one of the biggest sources of hydrogenated fats in the American diet. Most of it is just lard with peanut flavor! The only kind you should ever eat is the Laura Scudder's type; just smashed peanuts and salt. If you only like the other kind, then give it up altogether!
Raw Nuts:
I repeat RAW nuts. I good mix of raw nuts (even in a trail mix) is easy to find at Trader Joe's! Bring a big zip lock bag in your bag to the tournament! Great for snacking! Eat only a handful at a time...at most, 2 handfuls/hour.
Sugar and White Flour:
Both of these are short chain carbohydrates/simple carbs. They result in quick energy, and a slow of energy afterwards as your blood sugar plummets. Eat whole wheat pasta, bread, avoid sugar during this time. No white bread.
Processed Food:
I have not found much processed food that was not chock full of hydrogenated fat, white flour and sugar. So stay away from it. Eat whole foods. Real food, as straight from the earth as you can.
Day - 3
- 3-4> servings of fruit: eat at meals or snacks.
- 3-4 servings of vegetables today. Try to eat them raw, but you can slightly cook your veggies.
- Salt your food, but not heavily.
- Eat Whole wheat products if you are eating them, and eat brown rice instead of white.
- 6 glasses of water today.
Day - 2
- 3 servings of protein: one at each meal.
- 3-4 servings of fruit: eat at meals or snacks.
- 3-4 servings of vegetables today. Try to eat them raw, but you can slightly cook your veggies.
- Eat a large salad with dinner.
- Salt your food, but not heavily.
- Eat Whole wheat products if you are eating them, and eat brown rice instead of white.
- 6 glasses of water today.
Day - 1 this is the day before test day.
- 3 servings of protein: one at each meal.
- 3-4 servings of fruit: eat at meals or snacks.
- 3-4 servings of vegetables today. Try to eat them raw, but you can slightly cook your veggies.
- Eat a large salad with dinner, and pasta or brown rice.
- Salt your food, but not heavily.
- Eat Whole wheat products if you are eating them, and eat brown rice instead of white.
- 6 glasses of water today.
Morning of:
- Wake up at least 2 hours before your test.
- Drink something warm so you can go to the bathroom (number 2) before you leave the house. This will help you feel lighter and be faster on your feet.
- I drink a cup of coffee or 2 because it helps mobilize free fatty acids, this turning up your fat burning machine, and reducing the glycogen used… you'll need all you can get!
- Eat 2-5 eggs...I remove all the whites but one. This will depend on your size!
- Drink a cup of juice
- Eat Oatmeal or 2 pieces of whole wheat toast (one pat of butter only)
- Bring a piece of fruit for a snack in you have to wait, plus some raw nuts. OR: 2- 3 energy bars- ones with protein in them...balance bars or such.
- Drink water this morning!!!
Lunch/Test day: if you test in the afternoon...
- Nothing fried, No hotdogs. Eat a sandwich and a piece of fruit.
- Water!!!!!!
If you have any questions at ALL about what you should be or not be eating, do NOT hesitate to ask. Just be ready for the answer. You might not hear what you were hoping for!!!
Dr. Jen Milus, DC
www.backsafegolf.com
www.fireagility.com
