Hey Raiders fans, below are some great tips for peak performance on Sundays:
PRE-GAME DAY EATING
The night before game day you should have:
A serving of healthy carbohydrates: A serving size would be around the size of a baseball.Carbs supply the energy you need to compete at a high level on game day.
A serving of lean protein: A serving size would be close to the size of a deck of cards.
A serving of healthy fats: A serving of healthy fats is close to the size of a golf ball.
Good hydration starts before game day! Drink plenty of water the day before a game. Avoid sports drinks the night before a game.
Also, the day before a game is not the day to be trying out new foods! You wouldn’t want to find out something doesn’t agree with your system that close to the big day.
Examples of Healthy Carbohydrates, Protein, and Fats Include:
Healthy complex carbohydrates
- Whole grain bread (bagels, English muffins)
- Rice (any type)
- Whole wheat pasta
- Sweet potatoes
- Any fruit
- Any fish
- Any seafood
- Egg whites
- Red meat
- A handful of nuts
- Any natural nut butters
GAME DAY EATING
Eating right on game day is a big part of top-notch performance! Have a good size meal around 3 hours before game time. That meal should include: Healthy Complex Carbs, Lean Protein, and Lots of Water.
On game day you should avoid high fat foods; they take a while to digest and could leave you feeling sluggish at kick off.
Some good meal ideas before the morning game are:
Eggs, oatmeal, berries and a glass of orange juice
Egg sandwich on a whole wheat bagel or English muffin with fruit on the side along with a glass of milk
Whole grain cereal
Pancakes with some yogurt and a glass of juice
If you have an afternoon game, lunch will be an essential energy source. Lunch should be hearty and have as many food groups as possible, including whole grains, lean protein, fruit, and vegetables and low-fat dairy.
It is good to have a snack 30-60 minutes before kickoff to top off the tank. You should eat easily digestible food or High-GI carbs that will absorb quickly into your body. For example: Dried fruit, pretzels, dry cereals, or rice cakes.
At this point it is also ok to have a sports drink.
HALF -TIME SNACKS
Oranges at half time are a great way to aid in rehydration, and it also a carbohydrate that will help fuel the body for the rest of the game. A sports drink at half time will also help you top off your electrolytes helping you stay hydrated.
Our Coaches and Players are ready for Week 3 against the Lowell Red Raiders at Cawley Stadium 434 Douglass Road, Lowell.
Unfortunately, Lowell does not have a C team this week and the league was unable to schedule another opponent so the C team will have a BYE this week. Our D and B Teams will have games but the B Team game will be at 11:00 am this week.
9:30 am - D Team vs. Lowell (Cawley Stadium, 434 Douglass Road, Lowell)
11:00 am - B Team vs. (Cawley Stadium, 434 Douglass Road, Lowell)
Reminders for Game Day!
- Please arrive at least 1 hour before game time.
- Lowell Pop Warner has reminded us DONOT PARK IN FIRE LANE. The police have been towing vehicles on Sunday mornings so don't park there even if you see others parked.
- Players should wear their WHITE away jerseys.
- Players should bring lots of water. We will also have water coolers to refill bottles.
- Please remember that Pop Warner rules prohibit parents from standing on the sidelines unless approved for taking pictures.
- The forecast for Sunday is sunny and warm and the players will be sweating. It is very important for players to get well hydrated in the 48 hours prior to the game to feel their best. A simple fomula is to drink 1/2 of your body weight in ounces each day. For example, if you weigh 100 lbs, you should drink 50 ounces of water a day. Thats about 3-4 bottles a day.
- Please sell as many Calendar raffles tickets as you can. This is our biggest fundraider and helps to pay for many of our expenses.
- The Bedford Day parade is Saturday 9/23 and LBH will have a booth and will march in the parade starting at 9:45 am at Paige field. We could use help in manning our booth while the parade is going on. Please contact Ellen Lembo if you could help out.
- Our Military Appreciation Day will be Sunday, October 8th at the Lexington Field. All three of our Raider teams will be taking on Acton Boxboro as we honor the many military families in our LBH program. As part of the day, we welcome family members of all players who have served in the armed forces to join us at the coin toss. This has been a great tradition and we encourage family members to drag out the old uniform and show their pride. We have begun preparations for this great day and will be looking for help to assist in concessions, programs, PA announcing, Music/DJs, singing of national anthems, scoreboard operators, chain operators and much more. This is our biggest game day of the year and we need everyone's help to make it awesome.