Archery is fun but it is also physically demanding. To keep up with the sport, you must ensure you maintain proper nutrition. Many people believe nutrition should also come in when dealing with a high-intensity sport like soccer, basketball, rugby and American football among others. It is true that archers do not require the same energy level as these games, but without proper nutrition for archery, no one can succeed in the game.
Improve Your Archery Performance with Proper Nutrition for Archery
There is a certain level of exertion when it comes to archery. For instance, think of a recurve archer that is shooting a 60-lb arrow in a 150-arrow tournament. He or she will have to pull as much as 9000lbs by the time the game ends. The energy required to wield such weight is enormous and an archer who does not have proper nutrition cannot be successful in such a tournament. This underscores the importance of proper nutrition for the sport of archery.
According to experts and professional archers, you must eat the right foods and drinks before the tournament and on the day of the tournament. Besides, you need to maintain a special diet in order to remain fit and physically sound for the game.
The Importance of Adequate Hydration
Before delving further into the kinds of food to eat and the diet to maintain, an important aspect of that nutrition is hydration. I guess you already know that close to 65 percent of your body is water. This water needs replacement, especially for you as an archer. Experts recommend that you drink as much as 10 glasses of water each day.
Remember, as an archer, you may have to perform outdoors in the sun. This way you will lose tremendous amounts of bodily fluids. Research shows that athletes who drink insufficient amounts of water can realize as much as a 10 percent reduction in their performance. Proper hydration will ensure proper blood flow and nutrient and oxygen delivery. Metabolism and energy production is also at optimum levels with proper hydration. And as a bonus, good hydration is also good for your eyesight.
Nutrition for a Recreational Archer or a Beginner
As a beginner, you might not be aware of the energy demands of your new sport. In this case, you may only need to perform in a league at your local archery shop or regular shooting part of the American archery program. Most likely, you will participate only 1-2 times a week.
A good piece of nutritional advice is to add fresh vegetables and fruits into your plate and dividing the other half into whole grains (examples are cereals, rice, and pasta) and proteins (examples include eggs, meats, and soy). You can follow this nutritional plan if you are training consistently at the same level. If necessary, you can also take supplements such as whey protein, BCAAs, fish oil, and multi-vitamins.
In case you include a workout plan in your training, such that you shoot in the morning and perform some cardio workout in the afternoon. On such a day, your diet should include energy-rich carbs and more protein. A good ratio is 35% grains, 35% vegetables and fruits, and remaining 30% lean protein. This is also a great balanced diet for maintenance.
The Best Pre-Tournament Diet
If you are gearing up for an archery competition, your nutrition should be a little different. You should cut on out fast foods and snacks, heavy foods and fried meals from their diet. Instead, you should choose lean, easy to burn foods. Good examples of such foods are chicken, fajitas, pitas, and turkey among others.
Besides the high protein foods, you should eat foods that are high in carbohydrates to give you adequate energy reserve for the tournament day. Examples of high carbohydrate foods include oat bagels, baked potatoes, pancakes, spaghetti with tomato sauce, brown rice and pretzels.
Tournament Day Nutrition
On the day of the tournament, you should use a diet meant for professional archers. The foods should be rich in energy to help maintain high energy levels during competition. Your diet should have foods such as broccoli florets, baby carrots, cherry tomatoes, ripe bananas, apples, and grapes. Be careful to avoid foods with lots of processed sugar exemplified by candy bars. Yes, they will provide you will a lot of energy but a crash will be the sequel of that energy boost.
When it comes to fat, experts recommend that you eat two tablespoons each day of healthy fat such as cheese, oils, nuts and fatty vegetables such extra virgin olive oil, chia seeds and dark chocolate. The fatty vegetables are also rich in vitamins that will ensure proper function of all your organs. Combination of these foods will help maintain the energy you need to deliver your best performance.