Page 13 - Maccabi Team AUS Athlete Supporter Manual Pan Ams 2023

• If you have diarrhoea, you must advise your team manager. If it lasts for more than 3-4 days,
you must consult the Team Doctor

Competition Performance Guidelines

Sleep Guidelines
There is a known relationship between critical sleep factors (sleep length, sleep quality and circadian
sleep phase) and athletic performance. The lack of sleep or cumulative sleep debt is associated with
changes in mood, concentration, motivation, endurance, and recovery which have a negative effect
on performance and put the athlete at risk of overtraining/under-recovery and injury. The
controllers for the body’s natural biological clock are sunlight, sleep, eating and exercise. To adjust
to local time quickly, be disciplined about rest, sleep, diet, and activity times.

• Avoid sleeping for long periods in the middle of the day as this will slow down your
adjustment to local time.
• Sleep duration: 7-9 hours/night
• Reduce sleep debt.
• Avoid technology (screen time) 1 hour before bed, activate blue light filter.
• Stress can be controlled by relaxation techniques, listening to music, reading, etc. If you are
having trouble sleeping, or feel more stressed than usual, be proactive about it. Tell your
Team Manager or Coach, or contact our Team Psychologist
• Refer to Appendix 2 for further information.

Eating Well
Living in a hotel with other athletes creates a new set of challenges. You may feel overwhelmed at
the opportunities and choices. After a week or so, you may find that you have become bored with
the menu options. You may be in the same dining room, with the same people, the same layout, and
the same cutlery. Since the menu cycle is likely to be brief, you will also see the same food. Your
creativity in food selection will make all the difference. Eating in a dining hall means a change to the
food habits of most people.

• Large quantities and too many food choices- You can serve yourself as much as you want
from an almost inexhaustible supply. It is easy to eat more than usual, and more than you
need.
• Different and unusual food- It may be difficult to adjust to food that is different to the way
mum/dad/you cook. You may have reluctant and unadventurous taste buds when it comes
to trying new foods, or maybe you are unsure of the nutritional value. Be mindful of being
too adventurous with your choices.
• Meal hours- Three daily meals are provided - but healthy snacks are an important part of an
athlete's diet, especially if you have additional nutritional requirements. Prepare ahead to
have food on hand- take some Ziploc bags.

Training loads during high performance sports significantly increases the body’s energy demands.
Nutrition and hydration play a crucial role in performance, recovery, and injury prevention.

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