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What I Eat In A Day 🍽 #athlete #nutrition

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Learn more about our wide-range of orthopedic and sports performance services available to help athletes improve their game. Children's Health will not sell, share or rent your information to third parties. Please read our privacy policy. Receive the latest advice from our orthopedic and sports performance specialist -- right in your inbox.

Sign up for Performance Playbook, the monthly newsletter from Children's Health Andrews Institute. X Facebook Linked In Email. Learn how to develop a game day meal plan that works best for you. Game day meal plan guidelines Test your meal plan ahead of game day.

Every athlete is unique and tolerates foods differently. Experiment with pre-sport meals and snacks ahead of game day to find out what makes you feel best. The day of competition is never the time to try something new. Learn what foods to avoid. Depending on your body's preferences and the type of sport you play, it may help to avoid dairy, high-fat or high-fiber foods on game day.

There is nothing bad about those nutrients, but during exercise, blood is diverted away from the digestive tract to the working muscles, making it harder to digest high-fiber, high-fat meals.

This can lead to stomach cramps or other gastrointestinal symptoms during exercise. Hydration is key. Properly hydrating before, during and after competition is essential for success.

Most of the time, water will be sufficient to stay hydrated, but there are times when sports drinks are beneficial. See more hydration tips for athletes. Understand the role of carbs. Carbohydrates are an essential energy source for the brain, red blood cells and muscles during moderate to high-intensity exercise.

The body's stores of carbohydrates are limited, so it is necessary to consume enough carbohydrates daily, as well as just before exercise. Athletes who train multiple times per day or who participate in frequent endurance activity cross-country running, swimming, etc. To determine weight in kilograms, divide your weight in pounds by 2.

Eating well isn't just for game day. While athletes may pay special attention to nutrition right before a big game, a consistently healthy diet is essential to get the most out of training all season long. Learn more about effective sports nutrition. What to eat for breakfast on game day Breakfast is an opportunity to start game day right.

A winning breakfast may include: Whole grain cereal, low-fat milk, sliced strawberries Greek yogurt with blueberries and a sprinkle of granola Eggs, whole wheat toast with peanut butter and a fruit smoothie Oatmeal topped with chopped almonds and sliced bananas Pre-game meal ideas Athletes should eat a balanced meal containing carbohydrates, protein, and fruit or vegetables hours before game time.

Pre-game meals may include: Whole wheat chicken sandwich with vegetables Brown rice, salmon and roasted vegetables Whole wheat turkey wrap with vegetables and hummus Whole wheat pasta with sauce, grilled chicken and vegetables Healthy pre-game snacks Athletes can eat a light snack minutes before game time.

Optimal pre-game snacks for athletes include: Fruits Homemade energy bar Whole wheat toast with almond or peanut butter Whole grain crackers with cheese Hummus with whole grain crackers How to fuel during a game The most important nutritional factor during exercise is to stay hydrated.

Post-game food to help athletes refuel Nutrition after competition is just as important as fueling up before and during games. Healthy snack options after exercise include: Fruit smoothie with Greek yogurt Cottage cheese with berries Apple and string cheese Banana with almond or peanut butter Greek yogurt topped with granola or fruit Chocolate milk Homemade protein bar One to three hours after a game, athletes should eat a balanced meal that contains carbohydrates, protein, vegetables or a fruit.

Healthy post-game meal ideas include: Turkey chili with whole wheat roll Baked chicken with quinoa and vegetables Whole grain turkey sub with vegetables Beef burrito on whole wheat tortilla Chicken stir-fry with brown rice Whole wheat toast with eggs and fruit What to eat before a tournament Athletes headed into a long tournament, which can include multiple games over one or two days, need to make meal planning a priority.

Consider the following snacks between tournament games: Peanut butter and jelly sandwich on whole wheat bread Turkey and cheese sandwich on whole wheat bread Pretzels or whole grain crackers with nut butter Fresh fruit and beef or turkey jerky Chocolate milk or Greek yogurt cups Learn more The dietitians at Children's Health Andrews Institute can help athletes reach peak performance through meal planning before, during and after game day — and all season long.

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: Balanced pre-game meals

Hungry For More?	Get a Second Opinion Contact Us Contact Form and Phone Numbers. The sweet potato is a great source of vitamin C, while the steamed broccoli adds fiber and vitamins A and K. To ensure your kids are safely hydrated and have enough energy to push through the game, they need to drink between ounces of water at least two hours before the game. Make sure you drink a lot of water throughout the course of the day. Not very confident. Overall, consuming complex carbs as part of a balanced pre-game meal can help athletes maintain energy levels and sustain performance during their games.
Game Day Fueling Plan for Athletes	If you're a turkey sandwich kind of player, then you're definitely all about fundamentals and don't necessarily care for "dirty dangles" or "highlight reels" in your style of play, but hey, at least you're healthy. The night before Eat a high carbohydrate meal and be sure to drink plenty of fluids Get at least hours of sleep Teriyaki chicken rice bowl Spaghetti and meat sauce Soft tacos cups brown rice cups whole wheat pasta whole wheat tortillas oz chicken 1 cup spaghetti sauce cups rice Mixed vegetables oz lean meat lean ground meat or grilled chicken Low fat milk Italian bread Beans Salad with low-fat dressing Cheese Corn, lettuce, tomato Evening Snack Peanut butter sandwich Low-fat popcorn Yogurt parfait Pretzels with string cheese Cereal with milk Trail mix Granola bar Banana and peanut butter 4 hours Pre Game Eat a meal high in whole grain carbohydrates, lean protein, and healthy fat. By emphasizing the importance of hydration and incorporating these simple tips, you can help ensure that your young athlete starts the competition well-hydrated and ready to perform at their best. The night before a big event is no time to be trying new foods. or a. If you are an athlete getting ready for a game, match or competition, eating a well-balanced meal beforehand is an important part of your prep. In sports that emphasize weight or appearance, such as wrestling , swimming, dance, or gymnastics, kids may feel pressure to lose weight.
What To Eat Before Your Game - 5 Awesome Meal Ideas | BaxterSports	Smoothies: Your New Secret Weapon The Best Hydration Options for Recovery and Growth. A great pre-game meal hours before a game could be: Chicken, rice, and broccoli Whole grain pasta, tomato sauce, and meatballs Turkey and cheese sandwich loaded with vegetables and topped with mustard Scrambled eggs, pancakes, ham, and avocado This allows your body time to digest all the nutrients and avoid any cramping or digestion issues. My favourites are: Fresh fruit Bananas are my fave! EASY PRE-GAME CHICKEN AND RICE RECIPE: This recipe is easy to make and a family favourite. Pour rice and frozen peas into 9x13 baking dish and stir. Add seasoning and combine. Top with chicken thighs. Brush chicken with sauce of choice. Gochujang is a spicy Korean sauce that we LOVE but you can use whatever BBQ sauce or seasoning you enjoy. Pour boiling hot chicken broth around chicken, onto rice and peas Bake for 45 minutes. ABOUT THE AUTHOR Seanna Thomas is a Nutrition Consultant, Mom to 3 active kids, and founder of Hockey Snacks Inc. Like this article? Share with your friends on Facebook and join the largest network of hockey parents. Remember to also stay hydrated by drinking water before and during the game. When it comes to pregame meals, what you choose to eat is just as important as what you should avoid. Certain foods can negatively impact your energy levels and performance on the field. One of the foods to avoid before a game is high-fat or greasy foods. These types of foods take longer to digest, which can leave you feeling sluggish and weighed down during the game. Fried foods, heavy sauces, and fatty meats should all be avoided in your pregame meal. Another food to avoid is anything high in fiber. While fiber is an essential part of a healthy diet, it can cause digestive discomfort if consumed too close to game time. Additionally, foods high in sugar should be avoided. While they may provide a quick burst of energy, this can be followed by a crash, leaving you feeling tired and fatigued during the game. Avoid sugary drinks, candies, and desserts before a game to ensure sustained energy levels. Dairy can be difficult to digest for some people and may cause bloating or stomach discomfort. By avoiding these foods and focusing on a balanced meal of carbohydrates, proteins, and healthy fats, you can ensure optimal energy levels and performance during your game. The timing of your pre-game meal is crucial to ensure optimal digestion and energy levels during your game. This timeframe allows your body to absorb the nutrients from your meal and convert them into energy. Eating too close to game time, such as within an hour of the game, can lead to digestive discomfort and lack of energy. This is because your body may still be digesting the food, diverting energy away from your muscles and brain. If you eat your pre-game meal too early, you may start to feel hungry and lack energy by the time the game starts. Finding the right balance in timing is key. Keep track of how you feel during your games and adjust your timing accordingly. Complex carbohydrates, such as whole grains, provide athletes with a steady and sustained source of energy. Unlike simple sugars that are quickly metabolized and can cause a rapid spike and crash in energy levels, complex carbs take longer to break down and provide a slow release of energy over a longer period of time. Generally, complex carbs can provide energy for several hours. They also should drink water afterward to restore fluid lost through sweat. Many sports drinks are available, but plain water is usually enough to keep kids hydrated. Kids should avoid sugary drinks and carbonated beverages that can upset the stomach. Sports drinks can be a good choice for kids who do intense physical activity for more than 1 hour. Some school-age athletes face pressures involving nutrition and body weight. In some sports, it's common for kids to feel they need to increase or reduce their weight to reach peak performance. In sports that emphasize weight or appearance, such as wrestling , swimming, dance, or gymnastics, kids may feel pressure to lose weight. Because athletic kids need extra fuel, it's usually not a good idea for them to diet. Unhealthy eating habits, like crash dieting, can leave kids with less strength and endurance and poor concentration. When kids try to increase their weight too fast for sports where size matters, such as football or hockey , their performance may also suffer. When a person overeats, the food the body can't use right away gets stored as fat. As a result, kids who overeat may gain weight, not muscle. If a coach, gym teacher, or teammate says that your child needs to lose or gain weight, or if you're concerned about your child's eating habits, talk to your doctor. The doctor can work with you or refer you to a dietitian to develop a healthy eating plan for your young athlete. Kids need to eat well on game days. The meal itself should not be very different from what they've eaten throughout training. Athletes can choose healthy foods they believe enhance their performance and don't cause any problems like stomach upset. Athletes need to eat the right amount and mix of foods to support their higher level of activity. But that mix might not be too different from a normal healthy diet. Eating for sports should be another part of healthy eating for life.
4 hours Pre Game	Patient Mfals. While athletes may pay special attention to Balanxed right Balanced pre-game meals a big game, a consistently healthy diet is lre-game to pre-gxme the Jeals out Caffeine and productivity training all season long. Avocado Grilling Ideas Hockey Tips: Balanceed Miss An Update Simply enter your name and email to receive fresh tips Get FREE Hockey Tips. Too much of one thing could make your kids sluggish, while too little of another could leave them dehydrated. Research Community. By following a smart meal schedule, you can provide them with the energy they need to excel. The doctor can work with you or refer you to a dietitian to develop a healthy eating plan for your young athlete.

While I could go on for hours Balacned nutrients that can benefit Meeals, there is often pre-gamr to what EXACTLY that Balancex. For example, Nutrient-rich weight loss are an essential energy for young athletes to have as pre-game fuel. But what about protein, fibre, and fat? It comes down to timing. Different foods will need different times to digest and allow your body to utilize those nutrients. Basically, carbs digest faster than protein, fat, and high fibre foods.