Pre-Game Meals

http://eteamz.active.com/rushgirlz/files/Pre-GameMeals.htm


WHAT YOU NEED TO KNOW ABOUT PRE-COMPETITION MEALS

Eat high-carbohydrate foods one to four hours before you compete.

WHY THE PRE-COMPETITION MEAL?

The purpose of the pre-competition meal is to avoid hunger before
and during the event. This meal helps you stay physically
comfortable and mentally alert. If the meal is eaten at least six
hours before the event and follows an overnight fast, the meal can
raise blood glucose levels and liver glycogen.

WHAT TO INCLUDE IN THE PRE-COMPETITION MEAL

Your pre-competition meal should include several high-carbohydrate
foods. These foods take the least time to pass through your stomach.
Most foods from the Vegetable Group, Fruit Group, and Grain Group
are excellent sources of carbohydrate.

High-protein foods, like lowfat dairy foods and lean meats (tuna;
baked ham; broiled, skinless chicken), may be safely included in
your pre-competition meal. However, eat them in moderate portions.

Before competition avoid:

Higher-fat foods like hamburger, sausage, lunch meats, and peanut
butter.

Fried foods like doughnuts, chips, french fries, and fried fish or
chicken.

Fats like mayonnaise and salad dressings.

Because these foods are higher in fat, they take the longest time to
pass through the stomach. Foods that remain in the stomach during
competition may cause indigestion, nausea, and even vomiting. If you
include any of these foods in your pre-competition meal, eat them in
small amounts.

HIGH-CARBOHYDRATE FOODS

Be sure to include several high-carbohydrate foods in your pre-
competition meal. The following foods are good sources of
carbohydrate.

Milk Group

Lowfat chocolate milk Ice milk
Lowfat frozen yogurt Skim milk
Lowfat milk Lowfat yogurt

Meat Group

Blackeyed peas Pinto beans
Navy beans Refried beans

Vegetable Group

Corn Potatoes
Peas (baked, boiled, or mashed)
Sweet potatoes

Fruit Group

Apples Oranges
Bananas Pears
Grapes Raisins

Grain Group

Bagel Pasta
Cornflakes Pita bread
English muffin Raisin bran
Hard Roll Rice
Oatmeal Whole wheat bread

SOME SAMPLE PRE-COMPETITION MEALS

These sample pre-competition meals include plenty of high-
carbohydrate foods. Use these menus and the handout What You Need to
Know about Food when planning your own pre-competition meals.

Sample Meal #1: Orange juice, cornflakes with a sliced banana, whole
wheat toast with jelly, and skim milk.

Sample Meal #2: Vegetable soup, chicken sandwich on wheat bread,
applesauce, and lowfat strawberry yogurt.

Sample Meal #3: Julienne salad (lettuce and other fresh vegetables
with think strips of cheese and turkey), a hard roll, frozen yogurt,
and grape juice.

WHEN SHOULD YOU EAT THE PRE-COMPETITION MEAL?

The pre-competition meal should be eaten at least two to a maximum
of four hours before the event. No foods, not even high-carbohydrate
foods, should be eaten in the hour before competition.

The only thing you should have right before competition is plenty of
cool fluid so you don't overheat.

FOOD POWER

You have an important practice or a big game today. So what should
you eat?

4 HOURS BEFORE PRACTICE OR THE GAME:

Choose a high-carbohydrate meal from the foods above. Aim for one
that supplies 8 calories for each pound you weigh.

__________________ x 8 = ____________________

your weight calories for the meal

Circle the foods you choose in red. Be sure to include something
from each food group. And aim for around 120-250 grams of
carbohydrate (CHO) (depending on your weight).

2 HOURS BEFORE PRACTICE OR THE GAME:

If you are hungry, choose a light snack. That way, you will avoid
indigestion and nausea. Pick a snack that supplies about 2 Calories
per pound you weigh.

__________________ x 2 = ____________________

your weight calories for the snack

Circle the foods you choose in blue. And try for around 30-60 grams
of carbohydrate (depending on your weight).

LESS THAN AN TWO HOURS BEFORE PRACTICE OR THE GAME:

Don't eat anything. But make sure to drink 1 1/2 cups (12 oz.) of
water or a sports drink 10-15 minutes before exercise.

DURING PRACTICE OR THE GAME

Drink 1/2 cup of cool water or a sports drink every 10-15 minutes
during practice or competition. More in hot conditions. This
hydration is needed even in cool/cold temps.