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What do Competitive Archers eat before a Competition?

What Fuels Archery Professionals?

Guest Post by Robert Gate - February 2017.

When preparing for a tournament each archery professional has a different way to train and to prepare for the contest. This extends to the meal they eat before the match to prepare their bodies for the strain ahead. Each member of Team USA champion has a different way to use nutrition to feed their body and to calm their mind, and the following gives insight into the food groups and dining choices these archery athletes choose and why they choose them.

Notes
  • To gain extra energy many athletes will consume sugar, salt and electrolytes moments before a competition. This isn't limited to archery, but is found across many sports.
  • With archery what they eat can be tricky, as they don't want to consume anything that might make them jittery (like caffeine), which could spoil a shot by ruining their ability to remain calm and focused.
  • Archers also want to stay well hydrated. Dehydration (and over-hydration) can cause an archer to lose focus, become forgetful, and consequently ruin shots.

Photo: World Archery
Sarah Lance
  • Breakfast: fruit, bowl of cereal or bagel
  • Snacks: Crackers and carrots
  • Drinks: Gatorade or water
Sarah Lance prefers to maintain a similar diet on a shooting day as she does on a normal average day. Making large changes in her diet alters her ability to be able to control her movement and to steady her aim. Most often she chooses the healthy option of fruit for breakfast, or sometimes the more filling option of cereal or a bagel. She likes to snack throughout the day to maintain her strength and stamina and to keep hydrated she drinks water, Gatorade and sips some soda.

Photo: World Archery
Braden Gellenthien
  • Breakfast: Salad
  • Lunch: Steak or grilled chicken
  • Snacks: Almonds, dried fruit, and Clif Bars
Braden Gellenthien likes to prepare for a tournament a week in advance. This includes making healthier food choices that will give his body the edge that it needs. During this period, he prepares all of his meals at home and grills his meat instead of frying it. This way his body is adjusted to his healthier life choices when the time comes for the archery contest. He makes sure all his nutrition is covered by including meats, fruits, and greens in his daily diet. The snacks are also natural, healthy and allow his body to feel light and agile.

Photo: World Archery
Erika Jones
  • Snacks: Subway, Pringles, and Oreos
Erika Jones prefers to take a more casual approach to meals at a tournament and eats what she wishes. This can be a healthy option or give in to her cravings and bring a snack higher in sugar and salt content.

Photo: World Archery
Lee Ford-Faherty
  • Snacks: Veggies and Carbs
  • Drinks: Powerade Zero
Lee Ford-Faherty bases her diet on the components that will give her the most energy. This includes a diet high in carbohydrates and protein which as an athlete she needs. She believes that it is possible to eat healthily wherever you are for the same cost as it would purchase a nutritionally deficient meal. She makes sure she gives her body the fuel it needs to perform and to give it the right balance of nutrients to maintain her endurance. She also gives her body a lot of fluid because it is quickly lost when standing in the heat of the sun. For this, she drinks Powerade Zero, which as well as hydrating her replaces vital electrolytes.

Photo: World Archery
Crystal Gauvin
  • Drink: Water
Crystal Gauvin’s main focus is to drink a lot of water to keep herself hydrated over long periods of standing. Nuun tablets can be placed in the water to replace electrolytes sweated out while shooting and also provides a sweeter taste to the drink. It is healthier than other sports drink options and still provides the hydration and energy that an athlete needs. She brings her cool water to a tournament to ensure she has a constant supply and as much as she feels she needs.

Photo: Sarah Bernstein
Ariel Gibilaro
  • Breakfast: Bagel with cream cheese or egg
  • Snacks: Chewy Bars and Crackers
  • Drink: Water
Ariel Gibilaro finds it difficult to keep to her usual eating routine when attending a tournament due to the traveling and the extended training involved. Long days at the tournament means most of her meals are snack sized and easy to carry. Chewy Bars and crackers can easily be carried with her and quickly eaten when she has a spare moment. One meal she tries to take regularly is her breakfast, which is a bagel spread with cream cheese or served with eggs for protein. To keep hydrated, she chooses water as the healthiest and most natural option.

Photo: archery.tv
Christie Colin
  • Dinner: Restaurant food
Christie Colin believes she deserves to have some fun after a hard day at a tournament. She likes to take her friends to The Olive Garden and restaurants and binge on carbohydrates.

Mackenzie Brown
Photo: Mackenzie Brown
  • Snacks: Peanut butter and jelly sandwiches
  • Dinner: Italian
Mackenzie Brown brings pre-prepared snacks to tournaments with her, so she doesn’t have to worry while busy with the competition. These snacks on an international trip remind her of home and include the traditional American peanut butter and jelly sandwich. She treats herself before a ranking match to dinner at an Italian restaurant with pasta as the main course.

Photo: Dean Alberga
Reo Wilde
  • Dinner: McDonalds
Some less professional and unconventional athletes prefer a quick and easy alternative. Reo Wilde prefers to grab fast food before the tournament and he always relies on McDonalds to be there, wherever he is in the world.



Robert Gate is the founder of Archerytopic.com. He was enthusiastic about hunting from the first shot, from then he decided to become a pro hunter. If you find something helpful in his blog, he would be proud to hear from you.

The No Added Sugar and No Alcohol Diet

Part of the problem is that sugar / alcohol are commonplace.
A few days ago I came across a video from Denmark about a Danish guy in his 20s who went on a No Added Sugar and No Alcohol Diet for 30 days. You can see the video at the bottom.

Please note that the diet doesn't mean cutting out sugar entirely. It just means "no added sugar".

eg. Ketchup has a lot of added sugar. Corn syrup is basically pure sugar, so anything with added sugar, glucose or fructose should be avoided. The sugars naturally found inside whole grains, fruits and veggies, perfectly normal to have.

Initially I thought it would be an interesting experiment to do - to see how much difference it would make, and compare it to my previous 30 Days as a Vegetarian. However the realities of the diet and my busy lifestyle later convinced me that now was not the time to be doing such an experiment. From Spring to Autumn I have a fairly busy schedule and am heading to work, working, coming home from work, going to social events, attending social events, coming home from social events, plus all the other menial tasks. You know, like sleeping, cooking, cleaning and doing laundry.

Cutting out alcohol completely is a doable task. And perhaps I will do that eventually - just as soon as we run out of leftover wine from my wedding in 2016. We have started giving bottles away...

But the No Added Sugar part is really tricky.
  • It means no buying anything from Tim Hortons/etc on the way to work.
  • It means no buying a burger or pizza on the way to social events.
  • It means no bread - because it is basically impossible to find sugarless bread unless you bake it yourself.
  • It means I will need to make and pack lunches all the time, because any food purchased in restaurants likely has at least some added sugar. (Even a salad will have sugar in the salad dressing.)
  • It means very careful grocery shopping.
  • It means extra time requirements for food preparation both for food at home and food packed for lunches.
And right now with a pregnant wife in the house, if I value my life and my marriage, now is not the time to be experimenting with the menu.

So instead I have adopted a different approach. I am working on my cooking skills instead, as fatherhood is in my future and I should brush up on my skills. A diet that isn't practical for me right now doesn't really make sense.

But what about other people who have more spare time to try out this diet?

The Danish guy in the video looks like he is already pretty athletic and probably already eats reasonably healthy food. He even has abs. So it seems like an unfair test in some ways.

I am very curious about how the diet would help someone who isn't in their 20s and already fit.  I want to see how this diet would work on someone who is in their 40s or 50s, and is overweight due to eating comparatively unhealthy foods.

That to me would be the true "acid test" to see how well this diet really works.

The No Added Sugar / No Alcohol Diet has been compared to various detox diets - the kind that follow the logic that if you aren't eating certain foods over a longer time period that your body will detoxify itself from various toxins in your system.

However your body already does this, primarily through your liver. What an useful organ the liver is. The problem really is when people get too many toxins in their system and their liver cannot handle it all. Hence liver cancer and similar ailments.

Still, less sugar in the body is still healthier regardless. The trick here is that our bodies can make its own sugar. We don't actually need to eat sugar to live. Our body can make sugar itself.

Can you guess which of our body parts makes sugar?

Scroll below the video to see which one it is!




The Liver!

What an amazing organ.

In addition to filtering out toxins like alcohol, the liver both stores and produces sugar. The liver acts as the body's glucose (or fuel) reservoir, and helps to keep your circulating blood sugar levels and other body fuels steady and constant. The liver both stores and manufactures glucose depending upon the body's need.

So really the above diet should be called The Healthy Liver Diet, as that is clearly what it is designed to do.

I would be curious to see what the diet would do to help people who are the early stages of liver disease. Help it, certainly. But by how much? Is it a viable treatment or just part of a range of things a person should be doing when they are in the early stages?

A low sugar diet is still a good thing obviously. As is cutting out alcohol, but sometimes people have to make personal health choices that are practical and make sense for YOU, not just because the latest fad diet says so.

Chocolate Dipped Strawberries for Valentines

Valentines is fast approaching and it is a time when many people gift chocolate to their sweethearts. And while the sentiment is sweet, store-bought chocolate candy that’s made with refined sugar tebds to cause weight gain and an energy crash.

So why not eat something healthier that has less sugar and still shows your affection?

There are many ways to make your own chocolate treats at home using unsweetened chocolate and a touch of wholesome sweeteners. Below is a recipe for Chocolate Dipped Strawberries that does not contain any refined sugar. Give it a try and see how delicious this healthier chocolate treat is...

Here’s what you need to make 4 Chocolate Dipped Strawberries:

  • 1 oz unsweetened chocolate pieces or bar
  • ¼ teaspoon coconut oil
  • ½ teaspoon raw honey
  • liquid stevia or other equivalent sweetener (eg. maple syrup)
  • 4 large, ripe strawberries, chilled

Combine the chocolate, coconut oil and honey in a pan over low heat. Stir until fully melted. Add sweetener (stevia, maple syrup, etc) in a small amount for sweetness. You will have to decide how much or how little you want to use. Since this is your first time making this, I recommend a tiny amount for now and in the future you can adjust the recipe.

Line a small plate with parchment paper. Dip the strawberries 75% of the way into the chocolate, withdraw and place on the prepared plate. If you have extra chocolate left over drizzle it over the strawberries so that none is wasted.

Chill until serving. Enjoy!

Nutritional Analysis: One serving (two chocolate dipped strawberries) equals: 89 calories, 8g fat, 7g carbohydrate, 3g sugar, 4mg sodium, 3g fiber, and 2g protein.

Notes

If you multiply the above recipe you can make 8, 12, 16 or more strawberries so you can share with family and friends. In which case you can even arrange them on a platter or in a bowl.

If you use white chocolate instead you can also create white chocolate dipped strawberries, and using the leftover chocolate in the pan you can drizzle white chocolate on the brown, and brown chocolate on the white, to create strawberries with stripes on them.

Happy and Healthy Valentines!

Submitted to CardioTrek.ca courtesy of RealHealthyRecipes.com. Edited by Charles.
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