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FEATURED QUESTION
(Posted: March 12, 2012)
Question:
I work with both teenage and adult elite curlers. What, specifically, should be contained in the snack that they ingest during the half time (5th-end break) of a 2.75 hour game. I presume the brushers, who do much more anaerobic work than the skip require different amounts of the same food items?
Answer:
Curling success depends on ‘team effort’ and smart nutrition strategies for the whole team are key. Because curling has been called ‘chess on ice’, mental alertness and optimum energy demand a steady source of fuel and fluids before, during and after a 2.75 hour game. And don’t forget, it’s how the team eats every day, all year-round that makes them consistently successful.
While the ‘brushers’ do more anaerobic work, the team may still choose the same snacks and fluids, but in slightly different amounts when the fifth-end break rolls around. After 60-90 minutes of play, ‘brushers’ will have lower muscle glycogen stores – and may run low on energy and mental alertness. This is when fluids like a home-made or commercial sports drink can help, allowing carbohydrates and fluid to enter the system quickly, cool down the body core and allow oxygen to be transported to body cells. However, individuals vary in their preferences, hunger levels, and ability to digest foods, so specific amounts are difficult to predict.
The team should try a variety of the suggested fluids and snacks during training to find out what is best tolerated. Carbs are the preferred ‘muscle and brain fuel’, and foods or fluids with carbohydrate and a small amount of protein (i.e. yogurt, milk, cereal bar (alone or in combination)) may help sustain energy throughout the last half of the game.
Avoid playing hungry. Not eating enough before the game, may cause early hunger before half time. This means blood sugar will drop and so will energy and mental concentration, allowing for poor decisions and inability to focus. On the other hand, a high-fat, fast-food pre-game meal (e.g. fried chicken, French fries and cola) can cause sluggishness, while a high protein, low carbohydrate meal (e.g. steak and salad) takes longer to digest, robbing the body of a steady source of energy (i.e. glucose).
Foods rich in carbohydrates plus a small amount of protein, are easy to digest and can sustain energy levels longer. Alone or in combination, orange slices, bananas, regular cereal bars, fruit yogurt, low-fat chocolate milk, diluted orange juice (1:1 with water) or regular sport drinks are smart choices. High sugar ‘energy drinks’ are not a good idea as they can cause a rapid rise followed by a sharp drop in blood sugar -- causing energy and mental concentration to plummet. Some curlers may tolerate half of a small sandwich (with jam or lean meat filling). But be aware that stress can slow digestion. So, avoid solid foods that require more digestion (i.e. high in fibre, protein or fat). Carbonated fluids may cause gas and bloating, and diet drinks provide no energy.
If a curler feels nervous or nauseated, try sipping a chilled meal replacement drink (e.g. Boost, Ensure) to keep blood sugar stable and energy levels high until the end of the game, when winning or losing could be crucial.
Answered by Susie Langley MS, RD, CSSD
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