Up to 30% of your success on the playing field can be attributed to your nutrition. Maximize performance on game day by providing your body with enough fuel to perform at the highest level possible. See if you can check off the three main components below prior to your next competition or training session!
Goals Of Nutrition Before Competition/Exercise
1. Consume a carbohydrate –rich snack or meal before exercise to top off muscle energy stores. With pre-competition jitters, liquid meal replacements may be a better choice than whole foods.
2. Include small amounts of protein in your pre-game meal(s). Protein helps build and repair muscle tissue. Approximately 10 grams of protein before exercise has been shown to buffer lactic acid out of the system.
3. Choose pre-game meal(s) that are low in fat and fiber to ensure optimal digestion.
1.5-3 Hours Before Competition/Exercise
Peanut butter and honey on toast + instant breakfast drink
Fruit and yogurt smoothie + low-fat granola
Oatmeal with brown sugar and almonds + skim milk + banana
Low-Fat cottage cheese+ crackers +grapes
Lean hamburger on bun with lettuce + tomato +yogurt-fruit parfait
Turkey sandwich + 1 banana
Tuna melt sandwich+fruit cup+fat free yogurt
2 Graham crackers with peanut butter
Sports gel, gummies, sports bar
Peanut butter jelly sandwich