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Lean ground turkey meatballs, whole-grain pasta, watermelon slices, 1/2 cup non-fat Greek yogurt + pineapple slices. Deli ham or deli turkey sub with a side of pretzels, apple slices, and low-fat chocolate milk. Whole-grain burrito or burrito bowl with lean flank steak, brown rice, grilled veggies, and a small serving of guacamole (keep fat ...
- Night Before The Game: Carb-Load and Avoid New Foods
- Before The Game: Stay Hydrated and Don’T Eat Fats
- During The Game: Refuel as Needed
- Post-Game: Repair with Protein
- Avoid Energy Drinks
Starchy foods like whole-wheat pasta, rice, potatoes, beans, broccoli, and grilled chicken offer a carbohydrate-rich meal that will provide the right fuel for the next day’s event and protein to fuel recovery. 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 (100 lbs.), divide it in half (50 lbs.), and turn that number into ounces (50 oz). That’s how much water they should drink each day. Staying hydrated is especially important on the day of the game. “That will help prevent cramps and fatigue,” Sentongo said. If you need ...
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. “Anything too sweet will be...
After the game, athletes should eat a high-protein meal that contains poultry, meats, fish, or legumes. “When you compete, you break down muscle. The protein helps repair it,” Sentongo said. Though athletes may feel fatigued, Sentongo cautions against overhydrating, which can cause light-headedness and even more fatigue. That’s where sports drinks ...
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 inte...
24 to 48 Hours Before the Competition. For most athletes, having a balanced meal the night before the competition, similar to the training diet, is the best choice. A balanced meal could consist of a 6-ounce grilled chicken breast, a bowl of pasta with a light amount of tomato sauce and a side of peas or corn.
Feb 18, 2020 · Pre-Event Meals For Evening Competition. A 6-ounce grilled chicken breast (6 ounces) , with a bowl of pasta with light red sauce, peas or corn and water. A grilled chicken sandwich – but go easy on mayo, and skip the cheese. Round out the meal with fresh fruit and pretzels. A 6- or 12-inch sub sandwich with roasted chicken, lean turkey or ham ...
Pasta with marinara sauce, 2-3 lean beef or turkey meatballs, a dinner roll with butter and a garden salad. Homemade pizza topped with pizza sauce, mozzarella cheese and vegetables. Add shrimp or chicken for added protein. What you eat the night before a competition can impact how you perform during your game, competition or endurance event the ...
Jan 22, 2024 · Putting this all together, here are a variety of pre-game meal ideas for athletes. Scrambled eggs, pancakes, and fresh sliced fruit. French toast, turkey sausage, banana. Fruit smoothie, bagel with nut butter and honey. Grilled chicken breast, roasted potato wedges, green beans, dinner rolls.
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Feb 13, 2024 · Here are some guidelines for staying hydrated before, during, and after the competition: – Two hours before the competition, drink about 17 ounces (510 milliliters) of liquid. – Thirty minutes before the competition, drink 8 to 16 ounces (237 to 473 milliliters) of liquid. – During the competition, drink 14 to 40 ounces (414 to 1,200 ...
