By Adrienne Carlson
You don’t have to be a pro to be into sports in a major way; all you need are an interest for the game, a passion to work on your skills, and a certain amount of talent to keep you going. Playing a sport is a great way to exercise and stay fit – it does not get monotonous like a gym routine; it allows you to connect and mingle with friends and family; and it gives you a general sense of physical and mental well-being. But as amateur sportspersons, we do tend to make a few mistakes, some of which could end up being more costly than we bargained for.
For one, we may injure ourselves if we forget to warm up or cool down correctly before playing the sport, and for another, we fail to provide our body with the right nutrition before and after a game.
Playing the game and taking part in workout drills and practice sessions takes a lot of energy and stamina; you lose water and tend to become dehydrated if you are not careful; and you’re liable to cramps and muscle pulls if your body runs low on minerals and salts. So if you are into sports big time, here’s how to keep up with your nutrition needs:
• Pre-game or workout nutrition: Drink enough water to keep you hydrated, and if your workout is going to be intense or if you think you need extra energy for a game that could go on for some time, try a sports drink that is packed with carbohydrates and electrolytes.
It’s important to stay hydrated in situations where your body is bound to sweat a lot and lose water and essential salts. Avoid eating close to game time or just before a workout. Ensure that your meal is fully digested before you begin working out in order to avoid heartburn or other symptoms of discomfort. Eat carbohydrates that are easy to digest like pasta and bread, fruits that are high in sugar content, juices or other liquids that provide energy.
Although it may seem to perk you up, avoid loading up on caffeine because when it leaves your system, you feel a drop in your energy levels. Also avoid foods that are high in fat and difficult to digest.
• Post-game nutrition: Remember to spend enough time cooling down and relaxing your body if you’ve been involved in an intense game or an energetic round of exercise. Eat food that is rich in protein and which helps repair and rebuild worn and aching muscles. Drink water slowly instead of gulping it down to prevent cramping. Also remember to drink water and other energy fluids during the game or workout to prevent dehydration and loss of essential salts. 
You may not be a professional, but that’s no reason not to be professional about your nutrition needs when it comes to playing a sport.
This guest article was written by Adrienne Carlson, who regularly writes on the topic of physical therapist assistant schools . Adrienne welcomes your comments and questions at her email address: adrienne.carlson1@gmail.com
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get sucked in, the pill doesn’t work, and they feel even worse now.
or Rambo at a deserted Vietnam Prison Camp. 
