Are you fueling your body to perform at its peak during Friday Night Lights? 

For three weeks, your community gathers for a high-intensity functional fitness competition—a test of strength, endurance, and grit. While training is paramount, strategic nutrition is the unsung hero that can significantly impact your performance and recovery, turning those Friday night challenges into triumphs. 

This article will guide you through the crucial nutrition strategies needed to fuel your Friday Night Lights competition and come out feeling strong and ready for the season ahead.

 

Understanding the Demands of Friday Night Lights

Friday Night Lights workouts are packed with exercises that challenge your entire body. These sessions demand a lot from your physiology: rapid glycogen depletion, lactic acid buildup, muscle breakdown, fluid loss, and even some inflammation. 

Simply put, your body is pushed to its limits. This is why nutrition is so important. The proper nutrients can fuel your performance, minimize injury risk, optimize recovery, and keep you coming back strong week after week.

(Wondering if you should redo your workouts? Here are some considerations.)

 

Pre-Competition Nutrition: Laying the Foundation

The week before the competition is about continuing your nutrition plan, not implementing drastic changes. Consistency and balanced eating are key. Think of it as a tune-up for your engine.

Macronutrient Balance

  • Carbohydrates: Make complex carbohydrates your go-to fuel source. Opt for whole grains like brown rice, quinoa, and oats, as well as starchy vegetables like sweet potatoes and squash. These provide sustained energy for those tough workouts.
  • Protein: Ensure you’re consuming enough protein for muscle repair and growth. Good sources include lean meats, poultry, fish, eggs, beans, and lentils.
  • Healthy Fats: Don't neglect the benefits of healthy fats found in avocados, nuts, seeds, and olive oil. These play a vital role in hormone balance and overall well-being.

Hydration for Optimal Performance

Hydration is paramount. Start drinking water consistently throughout the day and begin with your usual water consumption habits. Don’t wait until you’re thirsty to drink.

Micronutrients

Pack your plate with various fruits and vegetables to ensure you get the vitamins and minerals needed for optimal function.

 

Weekly Nutrition Adjustments: Fueling Each Friday Night (Weeks 1-3)

During the three-week competition, you'll make minor tweaks to your nutrition to maximize your performance each Friday. These changes are about strategic timing and fuel selection, not drastic overhauls.

Pre-Workout Meal

  • Focus: Easy-to-digest carbohydrates for quick energy.
  • Options: A banana, a rice cake with a touch of honey, or a small bowl of oatmeal are great options.
  • Timing: Aim to eat this 1-2 hours before your workout, leaving enough time for your body to digest the meal without feeling heavy.

Pro Tip: Grab a sports drink or fuel pouch if you need a little pick-me-up right before the workout. Keep it light, and don’t experiment with any new foods or supplements. Stick with what you know works.

Post-Workout Recovery Meal

  • Goal: Replenish glycogen and repair muscles.
  • Timing: Aim for a post-workout meal within 30-60 minutes of finishing.
  • Options: A protein shake, lean meat with a side of sweet potato, or eggs with white rice are all effective.

Pro Tip: If your goal is to have your best performance yet, we recommend prioritizing sleep, hydration, and recovery after your workouts. Save the late-night celebration for the last night once the competition is over.

 

Week-to-Week Nutrition Variations

Listen to Your Body: Adjust calories based on workout intensity and personal needs. Need help with this? Our coaches have helped thousands of athletes optimize their performance for functional fitness competitions. 

Tune Into Weekly Training: As you engage in regular weekly training, keep track of your meal timing and the foods you eat before and after your workouts. Note what works well (or not so well) so you can repeat a successful strategy on Fridays.

Keep it Consistent: Avoid big fluctuations. Make small adjustments as you go, rather than overhauling everything at the last minute.

 

Hydration Strategy for Friday Night Lights

Water is crucial. Dehydration can severely hinder performance and slow down recovery. The key is to stay consistently hydrated throughout the day, not just before and after workouts.

Dehydration can lead to fatigue, muscle cramps, reduced performance, and slowed recovery. General recommendations suggest drinking half your body weight in ounces daily, but this can vary based on activity level, climate, and individual needs. Find out how much water you need and grab a few of our hydration tips here.

What about Electrolytes? Consider adding electrolytes during and after workouts, especially on competition days, to replenish what's lost through sweat.

 

The Importance of Recovery: More Than Just Food

Recovery is essential for peak performance. It's more than just what you eat; it includes sleep, stretching, and other strategies.

  • Prioritize Sleep: Aim for 8-9 hours of quality sleep each night to help your body repair and rebuild.
  • Active Recovery: Gentle activities like walking, stretching, or foam rolling can reduce muscle soreness and promote blood flow.
  • Nutrition’s Role: Don’t forget that post-workout nutrition is vital for repairing damaged tissue and replenishing energy stores. Aim to get in your post-workout meal within 40 minutes of your workout for optimal recovery.

 

Common Nutrition Mistakes to Avoid

  1. Drastic Changes: Don't make sudden, significant changes to your diet or exercise habits too close to the event.
  2. Over-reliance on Supplements: Prioritize whole, nutrient-dense foods over supplements. Supplements can sometimes help, but they aren't meant to replace food.
  3. Ignoring Hydration: Stay proactive in drinking enough water.
  4. Neglecting Recovery: Rest and proper recovery are not optional. They are a crucial part of improving performance.

 

Nutrition Tips for Friday Night Lights: TLDR

Friday Night Lights is a test of fitness, yes, but it’s also a lesson in the power of strategic nutrition. By building a solid nutritional foundation, making small, informed adjustments, and prioritizing hydration and recovery, you can unlock your full potential during the 3-week competition. 

Listen to your body, personalize these tips to your needs, and enjoy the challenge! With the right fuel and mindset, you'll be ready to perform at your best.

It isn’t too late to nail your nutrition before the season starts. Schedule a free Discovery Call with our team to learn how a WAG coach can help you reach your performance goals.