Travel and Athletic Performance

Created by: Emily Todhunter & Roanna MartinWVU Graduate Dietetic Interns, 2012

Welcome to the Big 12 Conference!

Distance from WVU

Iowa State: 869 miles

KU: 902 miles

K State: 981 miles

OSU: 1083 milesOklahoma: 1137 miles

TCU: 1243 milesBaylor: 1302 miles

Texas: 1402 miles

Texas Tech: 1466 miles

Longer Travel Times may lead to…

• Dehydration• Stress• Missed class time• Poor nutrition• Altered sleeping patterns

…All this can lead to POOR PERFORMANCE!

Stay at the Top of Your Game

• Following these tips will help you to maintain your focus and health during long travel times, so that you can compete at your best.– Healthy hydration– Stress management– Time management– Sleep– Nutrition on the Road

Healthy Hydration•You are responsible for maintaining adequate fluid status.•Air-conditioned environments and pressurized cabins increase fluid losses from the skin and lungs.•Symptoms of dehydration include headaches, tiredness, or slight constipation.•When traveling on land, bring your own fluids.•At an airport, bring an empty water bottle through security & fill it up with water at the gate.

Consume at least 1 cup of water

per hour of travel to maintain

hydration status

Stress & Travel

• Traveling to away games can add to an athlete’s stress level in several ways:– Longer travel times– Away from home/comfort zone– Playing in a new environment– Eating & sleeping in an unfamiliar setting– Jet lag & sleep disturbances– Missing classes & making up homework &

exams

Stress Management

• Deep Breathing clears and focuses your mind, as well as brings more oxygen in to your body and releases physical tension.

• Listen to music – especially calming or feel-good songs.

• Keep things in perspective.• Use calming statements – “This too shall

pass.”

Time Management

• Mark due dates & exam dates on a calendar.• Prioritize assignments in a “To Do” list.– What do you need to accomplish first, and why?

• Set goals.– “Every night at 8pm this week I will study for 45

minutes for my make-up exam”

To-Do Biology online quiz due Friday

Psychology homework due on

Thursday Study for exam on Tuesday!

Call mom Pack a healthy snack

Aim for 7-9 hours per night.Bring your own bedding- a favorite pillow or fleece blanket.Be prepared with earplugs, sleep mask, or music.Don’t eat or drink too much before going to bed.Keep naps while traveling to a minimum- you want to be tired when it’s time to sleep.

Sleep

7-9 hours Pack a PillowSleep

Plan ahead -> Pack a survival bag with snacks: Dried fruit and nuts, portable fresh fruits, dry cereal, crackers and pretzels.

Don’t allow boredom to cause you to overeat or eat the wrong things -> Occupy yourself by listening to music, watching a movie, or playing card games.

Don’t throw nutrition out the airplane window -> Opt for water or 100% fruit juice rather than carbonated beverages.

Practice food safety -> Wash your hands with warm soapy water or hand sanitizer prior to eating- and don’t save your leftovers too long.

Emphasize fiber -> High fiber foods like dried fruit and whole grains help to prevent constipation.

Food on the Road

• Choose whole grain carbohydrates• Choose lean meats (grilled chicken

or beef, lunch meat)• Choose a vegetable• Choose a fruit instead of dessert• Drink plenty of water for hydration

Eating at Restaurants: Remember Basic Nutrition Principles

Bring Home a Win!“Proper preparation prevents poor performance”