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STAYING HYDRATED:
DRINKING FOR
COMPETITION
Pre Competition Meals:
Jimmy John’s 8” sub/sandwich :
Fluids are important for: nutrient
transport to/from muscles,
sweating and cooling, and recovery.
-Turkey Tom
Drink 14-20 oz of water in the 24 hrs before competition.
Check your hydration status prior
to competition.
-Country club w/o ham or cheese
With a pickle, Thinny chips, lemonade, Nature Valley granola bar.
Urination 2-4 hrs prior to
competition should be a lightyellow “lemonade“ color.
If there is no urine or urine is
dark drink an extra 8 oz 2 hrs
prior to competition.
Drink 18-34 oz (light to heavy
sweater/dehydrated) of sports
drink during the first hour of
competition.
-Big John
-Vegetarian w/o cheese
Or
Sports drink, apple, low-fat/no fat
yogurt and pretzels.
If there are multiple games in one
day it is especially important to
drink sports drink during your first
game.
You should also consume a small
high carbohydrate meal (75-90g
CHO) immediately after the game.
Eat small high carb, mod protein,
low-fat meals every hr in the 2-4 hrs
prior to the next game (Fruit, sportsbar/drink, chocolate milk)
FUELING FOR
COMPETITION
EATING FOR PERFORMANCE
Research shows that eating a meal in
PRE EVENT MEAL:
the 4 hrs prior to an athletic competi-
- 2-4 hrs prior to competition
tion improves performance. The pre-
- For maximum fuel utilization, enhanced
digestion, and to prevent bloating, gas, and
stomach distress, this meal should be:
competition meal is especially
important for cognitive function,
skills, and movement patterns
associated with different sports.
Easy to digest and familiar
High in carbohydrates (150-300g)
Moderate in protein
<2HRS PRIOR:
For those with less than 2 hrs before
competition (time restraints, nervous
stomach)
In the 2 hrs prior to competition,
athletes should consume a lighter snack
and drink sport drink during
competition:
Eating before competition results in
Low in fat
Sports drink/bar/gel
higher energy levels, slower fatigue,
Low in fiber
Fruit smoothie (mango/banana/
berries, low-fat/non-fat milk or
yogurt, honey)
better hydration, as well as faster
recovery and decreased injury risk.
Proper eating is a key part of competition preparation. It is
especially important when
playing multiple games in
one day (tournament) or in
consecutive days.
Eat up!
- Athletes should experiment with foods/
meals during training; never try a new food
before competition.
EXAMPLES OF PRE EVENT
MEALS:
HIGH CARB,MOD PRO, LOW FAT
- Cold or hot cereal with fruit or
apple sauce and low-fat or nonfat
milk.
- Turkey sub sandwich with tomato, lettuce, and mustard; baked
chips; fruit juice; and low-fat frozen yogurt
- Baked or grilled lean beef,
chicken, turkey, or fish; steamed
rice; dinner roll; cooked green
beans; low-fat frozen yogurt; and
fruit juice
Fruit or vegetable juice
Flour tortilla, banana, and honey
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