Nutrition: You Are What You Eat

By Patrice Jones, CPC, CWDS

Garbage in, garbage out! Food is like the gas in your car, and if you buy cheap gas, your car doesn’t run well. Your body is a complex, finely-tuned machine and requires varying levels of macronutrients, vitamins, and minerals to support you in your drum corps journey.

Macronutrients are proteins, fats, and carbohydrates. To support muscle mass and muscle repair and recovery, you will need a higher percentage of protein than you’re probably getting. Most people eat meat once a day which probably equates to about 30-50 grams. To calculate how much protein you should be taking in, use Google to convert your weight from pounds to kilograms. Multiply that number by 1.5 and that’s the amount of protein in grams you should be taking in per day to support this athletic endeavor. This means adding meat or plant sources to every meal.

Nutrition plays a vital role in enhancing the performance and well-being of drum corps members. Whether you're preparing for intense rehearsals, grueling performances, or competitive events, fueling your body with the right nutrients is essential. Here's a comprehensive guide outlining nutritional recommendations for drum corps athletes, along with food choices to support your training and performance. A meat diet is recommended, but vegetarian options are listed below as well.

Hydration:

• Stay hydrated throughout the day, especially during rehearsals and performances.

• Drink one ounce of water per pound of body weight containing electrolytes. We recommend and use LMNT.

• Obtain and use a gallon jug and drink your water/electrolyte mix regularly. Every break should be spent sipping on that jug. We do not recommend chugging water.

• Avoid sugary drinks and excessive caffeine, as they can lead to dehydration.

Proteins:

• Proteins are essential for maintaining muscle mass and muscle repair and recovery.

• Choose lean sources of protein such as beef, pork, chicken, turkey, fish, and eggs.

• Eggs are a wonderful source of cholesterol which is needed to support hormonal processes in your body and nerve health.

• Incorporate protein into each meal to support muscle maintenance and growth.

Carbohydrates:

• Carbohydrates are your body's primary energy source, crucial for endurance.

• Consume complex carbohydrates such as whole grains, fruits, vegetables, and legumes.

• Opt for whole wheat pasta, brown rice, quinoa, sweet potatoes, and oatmeal.

• Include complex carbohydrates in every meal to maintain energy levels.

Healthy Fats:

• Healthy fats provide sustained energy and support overall health.

• Healthy fats are more satiating that complex carbohydrates and will sustain you longer.

• Include sources of omega-3 fatty acids such as salmon, walnuts, flaxseeds, and chia seeds.

• Use olive oil, coconut oil, avocado, and nuts in moderation for added healthy fats.

Fruits and Vegetables:

• Fruits and vegetables contain vitamins, minerals, and antioxidants.

• Include a variety of fruits and vegetables to ensure you get a wide range of nutrients.

• Berries are the fruity of choice and a great source of nutrients, but keep in mind that fruits are very high in sugar.

Pre-Workout Fuel:

• Consume a balanced meal containing carbohydrates, proteins, and a small amount of healthy fats 2-3 hours before workouts as you prepare for summer tour.

• Examples include whole grain toast with peanut butter and banana, Greek yogurt with berries and granola, or a turkey sandwich on whole wheat bread.

Post-Workout Recovery:

• Refuel your body within 30-60 minutes after intense rehearsals or performances.

• Opt for a combination of carbohydrates and protein to replenish glycogen stores and promote muscle recovery.

• Examples include chocolate milk, a protein smoothie with fruit, or a turkey wrap with vegetables.

Snack Options:

• Choose nutrient-dense snacks that contain protein to keep energy levels stable between meals.

• Examples include trail mix, Greek yogurt with honey, whole grain crackers with cheese, hummus and vegetable sticks, or a piece of fruit with nut butter.

Avoid Sugary and Processed Foods:

• Limit your intake of sugary snacks, candies, sodas, and processed foods.

• These can lead to energy crashes and poor performance.

• Opt for whole, unprocessed foods whenever possible.

Listen to Your Body:

• Pay attention to hunger and fullness cues.

• Eat when you're hungry and stop when you're satisfied.

• Experiment with different foods and meal timings to find what works best for your body.

• On tour, your meals are timed. If you have a medical need to eat more often, please let our Health Team know so we can accommodate you.

Supplements:

• While a well-balanced diet should provide most of your nutritional needs, some athletes may benefit from supplements such as vitamin D, omega-3 fatty acids, or protein drinks. Consult with your healthcare professional or dietician before starting any new supplements.

• A note about creatine…while creatine offers many benefits, it is often used incorrectly. While you can use this supplement at home to improve athletic performance, it is not allowed on tour out of an abundance of caution for the health and safety of our members.

Protein Drinks/Shakes:

• Protein drinks and shakes are an easy way to get complete proteins, but not every option is created equally. If you want to supplement with a protein shake, you can make your own or you can purchase them commercially. The only one I recommend is Core Power Fairlife Elite. They come in 42g and 24g options. For your money, the 42g bottle is a better choice, and they come in chocolate, strawberry, or vanilla.

• Click here to purchase on Amazon. These are sold at various stores, but they usually cost more than Amazon.

Caffeine:

• Caffeine is a stimulant and weak diuretic, and as such is also not allowed on tour. We also recommend you don’t consume it at all on free days. If you choose to have something, stick to coffee, tea, or soda, and stay away from energy drinks or shots.

• Caffeine is a drug, but there is no antidote for overdoses.

Rest and Recovery:

• Adequate rest and recovery are just as important as nutrition for optimal performance.

• Aim for 7-9 hours of consistent, quality sleep each night to support recovery and muscle growth.

• Incorporate rest days into your training schedule over the weeks leading up to move-ins to prevent burnout and reduce the risk of injury.

Consult with a Registered Dietitian:

• For personalized nutrition advice and guidance, consider consulting with a registered dietitian who specializes in sports nutrition.

• They can help you develop a customized meal plan based on your individual needs, goals, and dietary preferences.

Vegetarians:

Complete proteins contain all nine essential amino acids that the body cannot produce on its own. While the best complete protein sources are animal-based because they match human muscle composition, vegetarians can still obtain all essential amino acids by combining various plant-based protein sources. Here are some examples of complete protein sources for vegetarians:

• Quinoa: Quinoa is a versatile pseudo-grain that contains all nine essential amino acids. It's also high in fiber and rich in nutrients like iron and magnesium.

• Soy Products: Soybeans and soy products such as tofu, tempeh, edamame, and soy milk are excellent sources of complete protein. They are also rich in other nutrients like calcium, iron, and vitamin B12.

• Buckwheat: Despite its name, buckwheat is not related to wheat and is gluten-free. Buckwheat contains all essential amino acids and is a good source of fiber, magnesium, and antioxidants.

• Chia Seeds: Chia seeds are tiny seeds packed with protein, fiber, omega-3 fatty acids, and various micronutrients. They can be added to smoothies, yogurt, or oatmeal to boost protein intake.

• Hemp Seeds: Hemp seeds are a complete protein source rich in omega-3 and omega-6 fatty acids, as well as magnesium, iron, and zinc. They have a nutty flavor and can be sprinkled on salads, cereal, or yogurt.

• Quorn: Quorn is a meat substitute made from mycoprotein, a type of fungus. It's a complete protein source and comes in various forms like burgers, nuggets, and mince.

• Amaranth: Amaranth is a gluten-free pseudo-grain that's rich in protein, fiber, and micronutrients. It contains all essential amino acids and can be cooked like rice or quinoa.

• Spirulina: Spirulina is a type of blue-green algae that is exceptionally nutrient-dense. It's a complete protein source and provides vitamins, minerals, and antioxidants.

• Combining Plant-Based Proteins: While individual plant-based foods may not contain all essential amino acids, combining complementary protein sources can create complete proteins. For example, combining legumes (beans, lentils, chickpeas) with grains (rice, wheat, corn) or nuts/seeds with grains can provide all essential amino acids.

Combining plant-based foods requires specific amounts. If one essential amino acid amount is off, the combination will not produce a complete protein. We recommend you use one of the complete vegetarian sources above to meet your protein goal.

By following these nutritional recommendations and making smart food choices, you can fuel your body for success in drum corps rehearsals, performances, and competitions. Remember, consistency is key, so prioritize nourishing your body with wholesome foods to optimize your athletic performance and overall well-being.