Add a vegetable of your choice such as broccoli or mushrooms greens are best. Salmon has plenty of omega 3 which offers some great benefits.

Choose whatever vegetables you like, something like asparagus or steamed carrots go quick well. Try to steer clear of using sauces that have high levels of sodium such as soy sauce. Here are a few common questions and other important things to understand about pre-game nutrition.

Everyone is different so you have to figure out what works best for you but a good general guideline is to aim to eat a good balanced meal at least 2 hours but up to 3 hours before your game.

People sometimes talk about carbo loading which often refers to the more endurance based sports like marathons for example that last over 90 minutes.

Bear in mind that our body can only store so much in the muscles at one time, so more carbs is not necessarily better. If a food item releases quickly into the bloodstream then it is considered high GI which would be better if you only had less than 1 hour before playing. High fibre, lower sugar foods like wholemeal varieties have a lower GI than white varieties as they release slower into the bloodstream which is better for longer lasting energy.

A hockey player needs their energy to be sustainable meaning a balanced meal is more important than just carbs alone. Again, everyone is different so one exercise that I do with clients is to calculate how much they need for them, based on many variables such as age, height, weight, activity levels, etc.

This is important to make sure that they are consuming enough but not too much. Just let us know where to send them below. We value your privacy and would never spam you. Wholemeal chicken wrap This is my personal favourite pre-game meal and probably the easiest and most convenient of the ones listed here.

Optional: You can add a light dressing of balsamic vinaigrette 2. Wholewheat pasta with grilled chicken or tuna and veg Mix wholemeal pasta with a high protein source such as chicken or tuna.

Grilled salmon with brown rice and veg Salmon has plenty of omega 3 which offers some great benefits. When should you eat your pre-game meal? What about carbo-loading? How much do I need? Page 1 of 2 1 2 Last Jump to page: Results 1 to 10 of Thread: Pre-Game Meal Ideas for 50 High School Athletes???

Thread Tools Show Printable Version. carolinamama View Profile View Forum Posts. Join Date Jan Posts 5, We feed the high school soccer team varsity and JV and coaches before their games. They need the food and it's good for team building.

Parents are asked to fund the food each season via collection so cost is a factor. Food costs have also gone up.

For the last 2 years, the parent in charge collected money and ordered subs for everyone. Many boys are understandably tired of subs and we are switching it up this year. Plus our new coach wants the team to eat together vs. grab and go so our options are more open.

Several parents transport the food to school and serve it. Yesterday we did the Bare chicken breasts from Costco and served chicken sandwiches with fruit and granola bars. It was perfect and well-received but we can't serve it multiple times a week!

Monday we plan to do baked ziti and watermelon. How many pans would you make for 50? Any ideas? SnuggleBuggles View Profile View Forum Posts. Join Date Sep Location. Posts 47, I usually do make your own sandwich bars with a salad and chips or other sides.

We have some vegetarians and I pre-make about a dozen “fancy” grilled cheeses with ciabatta bread, pesto and fresh mozzarella. I do them in the Foreman grill and try and serve them warm but they’re good even if you make them ahead. I do another with hummus, roasted red peppers and lettuce or baby spinach.

Those get eaten but the cheese sandwich are the ones they love. Eta- we handle our meals differently. You sign up to bring a meal just once during the season, on meet days we do them for swim team. Sometimes families go in together for 1 date based on how many swimmers we have.

No one gets stuck coming up with multiple ideas or burden. It works really well! Sent from my iPhone using Baby Bargains. bcafe View Profile View Forum Posts. Join Date Mar Posts 2, For Our last soccer meal granted it was JV only , I made build your own nachos.

I had both chicken and ground beef, cheese sauce in the crockpot, beans, Mexican rice, lettuce, tomatoes, salsa, and jalapeños. Blue corn chips were the base. It was easy to set up in my kitchen and they ate it all, in fact I had to scramble for extra chips. We had cupcakes for dessert.

mmsmom View Profile View Forum Posts. Join Date Sep Posts 2, I have been through many iterations of this in public and private school. The 1 option is to see if the school cafeteria can provide meals- this will be the most economically friendly option and many public schools can accommodate.

Otherwise, my kids teams have collected set amounts for the season and do a combination of chains and local options. When I was in high school a long, long time ago, there were a few local restaurants that would provide pre game meals for soccer and football.

I know they were paid for but they worked with school on timing and discounts. Kestrel View Profile View Forum Posts. Join Date Jun Posts 2, How about pancakes? Then, you could do a topping bar -different syrups, plus nutella, peanut butter, jam, berries, whip cream?

Waffles would work, too, but pancakes are easier to do in bulk. MSWR View Profile View Forum Posts. Join Date Jun Posts 7, Following for ideas, I'll have to contribute to one meal this season also.

Although we only do about meals, not every game. The other games they get snacks from the snack tote we all contributed to. So far we've had two meals.

Remember, a balanced meal with carbs, protein, and low-fiber veggies can give you the energy you need for the game, help your muscles recover, and keep your tummy happy during the game.

Are you looking for some ideas for what to eat before your next big game? Your pre-game meal can make a big difference in your energy levels, stamina, and overall performance. Here are some examples of pre-game meals that can help you power through your game and stay at the top of your game:.

Looking for some at-home meal inspiration? These are examples that you can easily make at home to prepare you for your next game.

At home is the easiest place to build out your pre-game meal. You feel confident and in control in your kitchen. Here are examples of pre-game meals that follow the above fueling guidelines you can make at home! This meal contains anti-inflammatory fats, easy-to-digest carbohydrates, and complete protein to fuel you up before your game.

This meal is a great option hours before your game. Pro-tip: Make your salmon in the air fryer! It is amazing. You will love these energy-packed and easy-to-digest overnight oats before a morning game. No matter if you are pre-game fueling at the dining hall, at home, or in a restaurant which we will talk about next , you want to keep it simple and as close to the above fueling guidelines as possible.

You want easy-to-digest carbohydrates, low-fiber veggies, and lean protein. Here are some of these foods that are commonly found at the dining hall so you can mix and match them to build your pre-game meal.

I recommend choosing different foods from the above categories and combining them on your plate to build out a game day plate. Eating a pre-game meal at a restaurant can be challenging but is often inevitable during your season.

When eating at a restaurant, I recommend keeping it simple and mimicking your at-home fueling habits as much as possible. Here are the three recommended pre-game meals from nationwide restaurants.

Starbucks is a great option for your pre-game meal. This is a restaurant I recommend a lot to my athletes. Starbucks does a great job of being consistent with their food preparation so you know what you will get.

Here are three pre-game breakfast options I recommend. A grilled chicken sandwich from Chick-fil-A is always a good option before a game. I recommend adding a fruit parfait on the side!

Panera Bread is another nationwide chain that has relatively good options before a game. To maximize your energy levels and optimize your performance, include foods rich in carbohydrates, moderate in protein, and moderate in anti-inflammatory fats in your pre-game meal.

Avoid foods too high in fat or fiber since these nutrients take longer to digest. No matter if you are eating at home or on the road, you want to keep your pre-game meal simple and include foods you are familiar with. If you are looking for more guidance on how to optimize your pre-game fueling, we offer coaching for athletes and active women using easy and simple nutrition.

We can help you with game day meal and snack ideas, hydration strategies, and fueling timelines for morning, afternoon, and evening games. Check out our programs and level up your game day performance!

Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Best Pre-Game Meal for Athletes.

March 29, Reilly Beatty MS, RD, CSSD. or a. That means no fried foods, bacon, sausage, ribs, ribeye steak, fast food, lasagna, fettuccini alfredo, cheese-based soups or foods made with butter or heavy cream. Also avoid foods high in fiber, as they will cause gas and bloating.

These foods include broccoli, cauliflower, onions, Brussel sprouts, cabbage, beans or high-fiber cereals such as Kashi. Here are some suggested pre-event meals that can help power you through competition, day or night.

Amy Jamieson-Petonic, M. University Hospitals sports dietitians provide medical nutrition therapy for all athletes, regardless of age or skill level. Learn more about sports nutrition at University Hospitals.

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