Fueling Up for Game Day: A Casual Guide to Nutrition for the ATHX Games

Welcome, athletes, to the ultimate nutrition help guide for the upcoming ATHX Games event next week! Whether you are a seasoned competitor or a newcomer to the scene, understanding how to fuel your body is key to achieving peak performance. From what to eat the night before to post-game recovery, we've got you covered with practical tips and tricks to keep you energized and ready to conquer the games.

Evening Before the Event

Preparing for game day begins the night before. To ensure you wake up ready to take on the challenges ahead, focus on fueling your body with a balanced meal. Opt for complex carbohydrates like whole grains, lean proteins, and plenty of vegetables.

Consider a dish like grilled chicken with quinoa and roasted vegetables or a hearty pasta primavera for sustained energy. Or even this delicious steak with loads of roasted potatoes!

Morning of the Event

As the sun rises on game day, it's crucial to kickstart your day with a nutritious breakfast. Aim for a blend of carbohydrates and proteins to fuel your muscles.Quick and easy options include:

Overnight Oats with Fruits and Nuts:

- Rolled oats: 1/2 cup

- Almond milk: 1 cup

- Chia seeds: 1 tbsp

- Honey or maple syrup: 1 tbsp

- Mixed fruits (berries, banana, etc.): 1/2cup

Spinach and Protein Smoothie:

- Fresh spinach: 1 cup

- Banana: 1 medium

- Protein powder (whey, pea, etc.): 1 scoop

- Almond milk: 1 cup

- Ice cubes: 1/2 cup

- Mixed nuts (almonds, walnuts, etc.)

or one of my absolute favourite whole-grain toast with avocado and eggs.

I know you want to be awake and roaring with energy for the day but please be mindful of your caffeine intake, as excessive consumption can lead to dehydration. Or even, excess anxiety and stress, remember the event will be loud and full of energy so make sure your adrenaline don’t go through the rough once there hahaha! Make sure you stay hydrated with water or a sports drink like Lucozade to maintain optimal performance throughout the day.

During the Event

Once the games begin, sustaining your energy levels is vital to staying on top of your game. Snack wisely by incorporating portable options like trail mix, energy bars, or fresh fruit. Stay hydrated by sipping water regularly and consider replenishing electrolytes with a sports drink during longer events. Don't forget to listen to your body's cues and refuel as needed to keep your energy levels steady.

And please do not, do not eat or consume too much in between workouts. Especially the after the endurance workout. You get 30min break and it’s very tempting to fuel lots during that time. Trust me here less is more, I’ve made the mistake before!

After the Event

Congratulations on a successful day of competition! Post-game recovery is just as crucial as pre-game preparation. Refuel your body with a well-rounded meal containing proteins, carbohydrates, and healthy fats. Think grilled salmon with sweet potatoes and a side of steamed greens or a colorful quinoa salad with grilled veggies. Hydrate with water and consider a post-workout shake to kickstart muscle recovery.

Fueling your body properly is the key to optimizing your performance and endurance during the ATHX Games. By following these nutrition tips, you'll be equipped to tackle the challenges ahead and give your best on game day.

Remember, consistency is key, so make sure to fuel your body with wholesome foods every day leading up to the event for optimal results. Get ready to crush those games and show the world what you're made of!

Now, go have fun!

Stay Fuelled, Stay Strong, and Game On!

If you’re unsure about your current ATHX prep, feel free to send me a message or fill in this form and I’ll reach out to you :)

Also, if you’d like to get into an ATHX event but don’t have a ticket or would like to get one. Check out this form and we’ll get in touch as soon as we can!

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