Water Polo Fitness (Nutrition)

Strengthening your body and staying fit is important in water polo, but your body also needs fuel to do so. It is vital maintain a healthy diet to keep your body going whether it is during a game or just practice. Here are some suggestions of what and when to eat to perform your best when playing water.

Whether you are playing a game or just practicing, eating light meals or snacks before will help you get through it. It is recommended to eat a light meal or snack one to two hours before your actual practice time. Try to avoid foods that will give you a spike of energy fast such as foods with high sugar content. The sugar will give you energy for the first part of practice but it will wear off fast causing you to eventually “crash.” Instead, looks for foods or snacks that have a balance of carbohydrates and protein. For a more balance of energy, opt for whole grain products for carbohydrates. More balanced meal or snack will give enough energy to endure practice.

Although the food you ate before should sustain you throughout the game or practice, you can continue to manage your energy throughout the game, if needed. Sometimes you will experience a drop in energy when your blood sugar gets too low. To prevent this from happening, athletes can snack on energy bars or gels. Drinks with carbohydrates or electrolytes can also help prevent energy loss or boost your energy.

As important as it is to eat to maintain energy, it is essential that athletes stay hydrated during their workouts. It is easy to forget when playing water polo since you are in the water and you do not feel yourself seating. However, with the amount of energy water polo players exert and with most pools being outdoors with the sun beating down, players should be drinking water or sports drink throughout the game or practice.

Similar to before, it is beneficial to eat after a game or practice. This will allow you to maintain energy throughout the rest of the day regardless of if have another game or practice. Another benefit from eating after you work out is that it helps with muscle recovery. It is recommended to eat an hour after you work out, and, again, stick with healthy foods that will not give you an energy spike.

For meal/food suggestions visit http://waterpolo.isport.com/water-polo-guides/tips-for-water-polo-nutrition.