Pre-game meal guidelines for performance -
Get a Second Opinion. MyChart UChicago Medicine. Written By Timothy Sentongo, MD. Sentongo, MD. The long-term nutritional goals include good hydration, eating patterns, and food choices that support normal growth while also meeting daily exercise demands.
Short-term goals involve appropriate dietary preparation for each athletic activity. The long-term goals involve regularly consuming a balanced diet of three standard meals and at least two snacks.
The preferred snack should include protein and carbohydrates carbs with a low glycemic index. Examples of high glycemic index carbs that should be minimized include sweets, pastries, and refined grains.
These cause sharp blood sugar spikes and lows, leading to more sweet cravings resulting in binge eating, which is not good for an athlete. While younger kids who compete in shorter games might not need to pay as much attention to their game-time nutrition, older kids who are serious about their performance should follow these nutrition rules to maximize their athletic abilities.
Broccoli adds calcium, vitamins A and C. Sentongo recommends avoiding new foods that might upset your stomach during the game. Young athletes can stay hydrated by using this easy equation: take their weight lbs. Staying hydrated is especially important on the day of the game.
Anything too fatty, like junk food or milk, is digested slowly and will make athletes feel slow and sluggish. Athletes should also avoid eating too many high-fiber foods, like beans, fruits and vegetables, which are also difficult to digest and cause stomach problems on the field.
Some parents are encouraged to bring snacks for the kids to eat mid-game. These include a small, plain or whole grain bagel, graham crackers, dried fruit, sliced orange, and half a banana.
While parents often pack sugary treats like granola bars, Sentongo recommends the same starchy foods kids should eat before the game.
While on the sidelines, athletes should drink both water and sports drinks like Gatorade which have electrolytes and potassium to help them recover. Though some athletes are getting creative with hydration options — pickle juice has grown in popularity in recent years — Sentongo recommends sticking with sports drinks, which have the right combination of salt and sugar that increases the absorption of electrolytes in the body.
After the game, athletes should eat a high-protein meal that contains poultry, meats, fish, or legumes. Though athletes may feel fatigued, Sentongo cautions against overhydrating, which can cause light-headedness and even more fatigue.
Energy drinks are becoming increasingly popular with young athletes. However, this is mostly because of marketing and not safety. Many young athletes who consume energy drinks strongly believe they have a positive effect.
However, research shows that young athletes who rely on energy drinks are more likely to engage in health-damaging physical intensity and experience more adverse health symptoms like headaches, stomach aches, hyperactivity, and insomnia poor sleep.
Therefore, the consumption and reliance on energy drinks should be discouraged in athletes. Pediatric gastroenterologist Timothy A. Sentongo, MD, specializes in chronic disorders that affect growth and nutrition in children, including short bowel syndrome, food intolerances, feeding problems and cystic fibrosis.
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What To Drink Sports drinks. For fluid guidelines, click here. Commercially formulated liquid meals Gatorpro or Sustacal etc. Their fluid and carbohydrate content make them a desirable meal choice before competition or during day-long competitions swim and track meets, tennis, volleyball and wrestling tournaments.
What Not To Drink Caffeinated beverages coffee, tea, some sodas and energy drinks that can cause agitation, nausea, muscle tremors, palpitations and headaches that can impair performance and, because caffeine is a diuretic, can contribute to dehydration and reduced endurance in hot weather.
Most recently updated March 30, NOW Available in KINDLE. Related articles Nutrition During Training For Endurance Events Pre-Game Meal: Fuel for Sports Sports Nutrition Basics: Children Have Special Nutritional Needs Sports Drinks Versus Water: Which Hydrates Kids Best?
Youth Athlete Hydration Guidelines Energy Drinks: Frequently Asked Questions Pre-Game Meal Ideas High-Carbohydrate Menu: A Sample Breakfast, Lunch and Dinner Pre-Game Carb Loading.
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Learn more Pde-game 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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: Pre-game meal guidelines for performance| Tips from the Athletic Training Room: Pre-Event & Post-Event Meals - Towson Sports Medicine | If your pre-game is closer to your event time than usual, try choosing lower fiber carbohydrate choices in your meal while still getting some protein and leave higher fat foods for after the event is over. Learn more about our wide-range of orthopedic and sports performance services available to help athletes improve their game. Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources. Related information. Obtain medical records. Eating after exercise Rapid replacement of glycogen is important following exercise. It all starts with fueling their body right before the big event. |
| Timing Your Pre-Game Meal for Ultimate Performance | View All. Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. March 29, Tag s : Home Features Home Share. My favourites are: Fresh fruit Bananas are my fave! Thank you! |
| Pre-Game Meal Guide for Coaches | 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. On-the-go Eating Peak performance during competition means eating nutritious food while traveling. Timothy A. It happens the days, weeks, and months leading up to the competition. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance. |
| Pre-Game Meals: The Basics | MomsTeam | The food also keeps your child from feeling hungry and weak, which can hurt athletic performance. When eating before training or competition, follow these guidelines: When To Eat 1 to 4 hours before training or competition: Allows enough time for food to empty the stomach. Exercising with a nearly full stomach can cause indigestion, nausea, and vomiting How Much Adjust the size of the meal depending on timing: reduce the carbohydrate and calorie content of the meal the closer it is consumed to exercise: 4 hours before exercise: a large meal to calories 1 hour before exercise: a small meal to calories Foods To Eat Familiar tested in training , well-tolerated easily digestible , and enjoyable to encourage eating carbohydrate-dense foods are best: they provide the quickest and most efficient source of energy and are rapidly digested. Foods To Avoid Fatty foods, such as many popular breakfast foods bacon, sausage and cheese. The reason: they slow emptying of stomach, which may make your child feel sluggish and heavy. High-fiber foods, especially bran. They can cause stomach cramps and the need for a bathroom break during exercise; Gas-forming foods, such as beans and onions. Extremely salty foods bacon and sausage that can cause your child to retain fluids and feel bloated. Untested foods or fluids because they could result in severe indigestion and impaired performance. What To Drink Sports drinks. For fluid guidelines, click here. Commercially formulated liquid meals Gatorpro or Sustacal etc. Their fluid and carbohydrate content make them a desirable meal choice before competition or during day-long competitions swim and track meets, tennis, volleyball and wrestling tournaments. What Not To Drink Caffeinated beverages coffee, tea, some sodas and energy drinks that can cause agitation, nausea, muscle tremors, palpitations and headaches that can impair performance and, because caffeine is a diuretic, can contribute to dehydration and reduced endurance in hot weather. Most recently updated March 30, NOW Available in KINDLE. Related articles Nutrition During Training For Endurance Events Pre-Game Meal: Fuel for Sports Sports Nutrition Basics: Children Have Special Nutritional Needs Sports Drinks Versus Water: Which Hydrates Kids Best? Youth Athlete Hydration Guidelines Energy Drinks: Frequently Asked Questions Pre-Game Meal Ideas High-Carbohydrate Menu: A Sample Breakfast, Lunch and Dinner Pre-Game Carb Loading. Latest Poll How Confident Are You That Your Child's Sports Program Takes Their Safety Seriously: Extremely confident. Very confident. Somewhat confident. Not very confident. Stay away from carbonated sugary soft drinks as they can cause stomach cramps and upset your stomach. Set yourself up for success, come to the field fully hydrated with drinking water throughout the day before and the morning of. Sports drinks can be beneficial to drink during game time to replace electrolytes, carbohydrates, and fluids that are lost. Therefore, if you consume fats right before exercise, it is likely that they will not be broken down fast enough for energy. Because these fats sit in your stomach longer, they can also trigger digestive distress and create the feelings of sluggishness. This ultimately can decrease your performance. Consuming small amounts prior to game time can aid the recovery process after performances are over. However, you do not want to over indulge in these nutrients because it will limit the carbohydrates that are needed to properly fuel your body for game time. Athlete 1 Goes to McDonalds, 2 double cheeseburgers, large fries and large coke Athlete 2 Two turkey sandwiches, fruit, and a low calorie drink from home. Take This Test Athlete 1 or Athlete 2 will experience the following? Will have significantly more energy in the second half of the game? Answer: Athlete 2 Will have large amounts of fat in their digestive system during the game? Answer: Athlete 1 Will be dehydrated and sluggish? Answer: Athlete 1 Will likely get abdominal cramps before, during or after the game? Answer: Athlete 1 Will recover quicker the next day from muscle fatigue? Answer: Athlete 2 Will spend more money? Answer: Athlete 1 Will have planned poorly and have no real sports nutrition goals? Answer: Athlete 1 7 Tips for a Great Pre-Game Meal 1 Stick to What You Know Works Do not try to experiment with new foods on game day. Download Infographic. Another Athlete Another Athletic Trainer Another Coach Another Dietitian Another Parent Another Strength Coach Blog Conference or Clinic Google Search Podcast Social Media Ad. Resources and Links How Big Should My Pre-Game Meal Be? Eating out for a Pre-Game Meal, What Should I Eat? What are some great Pre-Game Meal Options for an Evening Competition? What are some Pre-Game Meal Options for a Morning Competition? |
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