Madilynn Rhinevault June – I love coffee. I always have. However, caffeine can have crazy effects on your shooting as an archer. And it’s not just caffeine or what you drink, but your diet as a whole that can affect your scores.
I recently conducted an experiment with an archer named Brooke who has become very successful because she’s always open to trying new techniques and testing all possibilities. Before we got to practice, Brooke drank one can of Coke which contains 39 grams of sugar, 0g of protein, and 34 milligrams of caffeine as shown in the nutrition facts. However, there is nothing nutritious about this drink – which is why I’m warning you now.
Let’s start with sugar. A nutrition study by Harvard University shows that an adult male should consume no more than 36 grams of sugar per day which is surpassed by consuming only one can of Coke. Children, like Brooke should consume less than 25g of sugar per day. Consuming more than the daily recommended amount can lead to heart disease and elevated blood pressure which can make kids hyper and fidgety – because of dopamine that is released with the intake of sugar.
The effect of sugar varies but I would stay away from it, and here’s why. A few years ago a girl on my team ate a bag of Skittles containing 46 grams of sugar, right before shooting her state score. The sugar went into effect immediately judging by the fact that she was extremely hyper and couldn’t stop laughing. That day, she shot one of her worst scores ever because she, unknowingly, let sugar affect her shooting. Afterward, we realized the Skittles, and their high amount of sugar, were the cause of her issues. Since then, our coaches have used her experience to teach other archers to manage their diet and sugar intake, when prepping for a tourney. The takeaway is, don’t blow your chance at a tournament for candy or chocolate. You can always have a sweet treat celebration after you’ve shot your next amazing score.
While too much sugar is bad, not enough sugar also causes issues. You shouldn’t go crazy with the cupcakes but eating natural sugars that can be found in fruits, honey, and other nutritious foods is essential. The National Health Service has concluded that a lack in sugar can cause shakiness, sweating, brain fog, low blood sugar, and even dizziness. Nobody wants to see an archer pass out on the line, so be sure to eat enough nutritious foods to ensure that your body has the capacity to function while not indulging in sweets that will cause more issues.
Next is caffeine. In Brooke’s case, the caffeine caused her to be more hyper and active. While she did not become shaky, she was able to shoot longer without a break because the caffeine gave her an energy boost. With further research after our experiment, we found that pediatricians recommend that children under 12 years old have no more than 80-100 mg of caffeine per day. Brooke stayed within the limit but those that don’t may struggle with consequences like restlessness, headaches, and raised blood pressure which can decrease the flow of blood to your heart and brain causing issues with your arteries, and even causing you to pass out, become dizzy, and experience brain fog. Therefore, archers should probably avoid high levels of caffeine, especially before shooting, to maintain good health and wellness on the line.
To add on, every few Fridays my dad takes me and my friends to Dunkin’ before going to practice. I’ve gone through many types of coffee and all of them had caffeine. The coffee tasted great and the caffeine “woke me up” and caused me to be more energetic. I was shaky initially, but as I’ve grown older the caffeine has come to have a lesser effect. But it affects everyone differently, meaning it will have a different effect on everyone’s scores as well. Personally, I would recommend that archers stay away from caffeine when shooting to ensure that no outside forces affect their shots and thus have a greater chance of shooting their desired scores.
Last but not least, protein. Consuming protein is essential because of the amino acids that repair muscles and bones and also act as an energy source. So if you don’t want to fall asleep on the line, eat your protein! Meat, dairy, and nuts are all good sources of protein. Whether you have eggs for breakfast, chicken in your salad, or even peanut butter in your sandwich, be sure to get your daily dose of protein to stay strong and energy filled when shooting. This means that you should avoid drinking Coke because it has 0 grams of protein.
While Brooke was able to stay energized by the caffeine, her body was lacking needed nutrients which caused her to need a good snack and possibly even a nap. We found that lack of protein caused her to be extremely tired because her body lacked an essential source of energy.
So, to stay upright while on the line, eat high-protein foods. I know that no kid in 4th through 12th grade wants to hear any of this, but your diet is super important and it’s something that I used to ignore. In the past 3 years managing diet has become a huge part of my daily life. At the start of 2020, I was dealing with health issues that caused my scores to drop drastically.
After consulting with many doctors, we came to the conclusion that I needed to make some serious diet changes. I changed my diet and as a result, I am healthier, less tired, and able to shoot at a much higher average.
Don’t get me wrong, I have a major sweet tooth, and as an adamant baker, I know how hard it is to adjust. However, the benefits of a healthy and nutritious diet are vastly important, especially for archers. Before we even leave our state for a tournament our coaches remind the members of our team to be responsible and smart about food choices. When we do arrive, there is always a pre-shoot pep-talk reminding our archers to drink enough water and get a good hearty breakfast or lunch before stepping to the shooting line. You don’t have to change your diet, just be aware of what you eat and consider my advice as you prepare for your next tourney or practice. I would recommend eating a granola bar before your next shoot because they have a reasonable amount of sugar, are high in protein, and won’t leave you shaking from caffeine.
Nature Valley Sweet & Salty Peanut bars are my personal favorite! Remember to stay hydrated as well. Each day you should drink plenty of water to avoid other health issues. My parents, Brooke’s mom, and many others on our team always have water ready for us on the shooting line. Personally, I think that just a few sips of cool water can be calming and help to ease pre-shooting nerves. I would recommend experimenting with your diet and finding the effects of different foods before your next practice or tourney.
But until then, stay healthy and happy shooting!
Madi Rhinevault is a 2023 student contributor.
