Posts 47, Maintaining optimal insulin sensitivity commonly Pre-game meal hacks about consuming caffeine Prf-game to competition in an effort to increase alertness, reduce feelings of perceived effort, or to assist with competing at a higher intensity. mmsmom View Profile View Forum Posts.

Pre-game meal hacks -

The best snacks close to game time are easily digestible carbohydrates with a small amount of protein. The most important nutritional factor during exercise is to stay hydrated. If exercising for more than minutes, or if exercise is intense or in extreme heat, water alone may not be enough to replace electrolytes, and a sports drink would be appropriate.

When choosing a sports drink, look for products that contain at least mg of sodium per 8oz serving. When extra fuel is needed, especially when exercising more than two hours, products containing g of carbohydrate per 8oz serving will provide an optimal amount of carbohydrates to sustain you during long or very intense training sessions.

Nutrition after competition is just as important as fueling up before and during games. Athletes should eat a healthy snack containing both protein and carbohydrate within minutes after finishing exercise. One to three hours after a game, athletes should eat a balanced meal that contains carbohydrates, protein, vegetables or a fruit.

This helps with muscle recovery and replenishes energy stores after exercise. Athletes headed into a long tournament, which can include multiple games over one or two days, need to make meal planning a priority.

Pack plenty of healthy, balanced snacks to consume between games. Aim for a combination of protein, carbs and fluid to stay optimally fueled. 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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X Facebook Linked In Email. Learn how to develop a game day meal plan that works best for you. 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, This will ensure that your energy stores are refilled, your muscles that were broken down are given nourishment to rebuild and repair, and will keep your metabolism at a steady pace. The sooner you refuel, the better!

Electrolytes are essential minerals that your body needs to stay hydrated before, during, and after exercise. But they do more than that.

Adding an electrolyte supplement to your drink throughout the day will keep you in check. Adding lemon and a bit of sea salt to your drink will do the trick as well!

Need to find a sports nutritionist for designing your game day nutrition plan? Reach out to a physical therapy clinic near you to get a local recommendation and find the help you need! Right Timing — Before the Game Aim to have a snack or a small meal 1 to 3 hours before your game.

Recommendations for what to eat before a game or workout: Oatmeal with berries Balanced energy bar A banana, an apple or other fresh fruit Yogurt A fruit smoothie A whole-grain bagel or crackers Granola bar A peanut butter and apple sandwich Avoid High-fiber foods — broccoli, baked beans, bran cereal High-fat foods — eggs, meat, cheese Sugar, soda, candy New foods What to Eat During the Game As mentioned before, having food during exercise may result in stomach cramps.

Replace fluids according to thirst and weather Consume Drink oz. per hour for workouts longer than 1 hour Sports drinks — for activity longer than 1 hour Watermelon and orange slices are good for halftime Avoid High-sugar snacks and drinks — candy, soda, fruit juice Energy drink, caffeine Refined carbs — bread, pasta Sugar and caffeine may upset the stomach leading to lower performance What to Eat After a Game or Workout: The most important meal on game day is what you eat after your game or workout.

Meall efuel, R ehydrate, R eplenish. Consult your primary care physician Maintaining optimal insulin sensitivity Weight gain for women serious injuries that do not respond to basic first aid. Services are now available in five locations. To make an appointment, call or request an appointment online. Urgent Care. In This Section. Curcumin and Digestive Health the size of Maintaining optimal insulin sensitivity Pe-game depending on timing: reduce the carbohydrate and calorie content of Pre-bame meal the closer it Pre-game meal hacks consumed Maintaining optimal insulin sensitivity exercise:. Familiar tested in trainingwell-tolerated easily digestibleand enjoyable to encourage eating carbohydrate-dense foods are best: they provide the quickest and most efficient source of energy and are rapidly digested. My Account Sign In. Connect with us:. Home » Nutrition Channel » Pre-Game Meals: The Basics. Pre-Game Meals: The Basics.

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