Download D._Eating_before_an_Event - Wapakoneta High School Wrestling

WAPAKONETA MIDDLE SCHOOL
Head Coach: Adam Stahler, email [email protected], phone 586-665-9093
Assistant Coach: Brian Cossel, phone 419-303-2150
Assistant Coach: Nick Sammetinger, email [email protected], phone 419-303-7813
Eating Before An Event (Competition)
1. Eat three to four hours before competition to make sure the stomach has
time to empty and to prevent cramping.
2. Pre-competition meals should be high in carbohydrates.
Sample meals include:
miks dna yllej htiw tsaot taehw elohw ,ananab ,sekalf nroc ,eciuj egnarO ‫٭‬
milk
wol dna tiurf ,daerb taehw no hciwdnas yekrut decils ,puos elbategeV ‫٭‬-fat
yogurt
wol ,mah nael htiw deppot dalas elbategeV ‫٭‬-fat dressing, hard roll and skim
milk
iw dalas elbategev llams dna ,daerb nailatI ,ecuas otamot htiw atsaP ‫٭‬th lowfat dressing
3. Pre-competition meals should NOT be high in fat or protein, as these
nutrients slow digestion.
Foods to avoid include:
rettub tunaep ,egasuas ,eseehc ,sgod toh ,sregrubmaH ‫٭‬
peeD ‫٭‬-fried or fried foods like doughnuts, french fries, hash browns, and
chips
,eseehc maerc ,gnisserd dalas raluger ,esiannoyam ekil stnemidnoC ‫٭‬
margarine or butter
4. A liquid meal can be taken up to one hour before an event. For example,
sekahs trugoY ‫٭‬
sknird stropS ‫٭‬
segareveb tsafkaerb tnatsnI ‫٭‬
5. No food should be eaten less than one hour before competition. This can
cause the stomach to become upset or cramping, either of which can hurt
your performance. However, you should drink plenty of water or other dilute
fluids during this time.
Champions are Made When No One is Watching!
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