A) High-protein, providing 30 kcal per kg body weight B) Vegetable and fruit juices, providing 100 to 200 kcal C) High-carbohydrate, low-fiber, providing 300 to 800 kcal Best Meal Options for 1.5–2 Hours After the Game – Grain bowl with salmon – Chicken burrito (hold the sour cream and cheese) – Salmon and tuna sushi rolls (easy on the spicy mayo) with edamame Athletes should not eat proteins, fats, fiber or high-sugar foods within three hours of an athletic event, according to Colorado State University. Keep in mind that there are a few general rules to keeping athletes well fueled. “An athlete’s plate should be half full of starch, a quarter protein, and a quarter non-starchy vegetables. Drink 8 to 16 ounces of liquid 30 minutes before the competition. Morris has published medical articles in peer-reviewed journals and now writes for various online publications and freelances for Internet marketers. Subscribe to Drugs.com newsletters for the latest medication news, new drug approvals, alerts and updates. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse According to the Colorado State University, water is critical to athletes because dehydration can cause muscle cramping, decreased performance and fatigue. Include a healthy snack as well. The pre-game meal is a sacred tradition in sports. New foods may cause stomach problems, such as diarrhea or stomach cramps. The carbohydrate in the meal raises blood glucose levels to provide energy for working muscles. Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist. High-sugar foods will lead to a rapid spike in blood sugar and an equally rapid decline with reduced energy and mental alertness. Privacy Policy A cheeseburger: Fatty foods like red or processed meats and full-fat dairy products can slow down your athlete's digestion, which will be uncomfortable during athletic activity. Make sure to include grains, fruits and vegetables in the meal. She completed a master's degree in nursing at Indiana University-Purdue University Indianapolis and practiced in medicine for more than 20 years. Eat a large meal at least 3 to 4 hours before a competition to give your body time to digest the food. It may take 5 to 6 hours to digest a meal that is high in fat and protein. This begins with getting amino acids in our body with our last meal. Mark has a BMR of 2,200 calories. For competitions that last longer than 1 hour, be sure to drink liquids that contain carbohydrates, such as sports drinks. 3 Pre-Game Meals For Hockey: There are loads of options but h ere are just a few ideas and suggestions for pre-game meals. high in carbs and low in fat and fiber. Terms of Use When devising an athlete meal plan, keep in mind the nutrition quality of the food you choose every time you eat. RELATED: Pre-Game Meal Recommendations. We comply with the HONcode standard for trustworthy health information -, 1 to 2 hours to digest a blended or liquid food, 2 slices of bread or 2 (6-inch) flour tortillas, ½ of a large baked potato or 1 cup of mashed potatoes, 1 cup of apple, grapefruit, pineapple or orange juice. All illustrations and images included in CareNotes® are the copyrighted property of A.D.A.M., Inc. or IBM Watson Health. plan a pregame meal plan for a high school athlete. University of Illinois: Pre-Game Guidelines, College of Agricultural, Consumer and Environmental Sciences at the University of Illinois: Pre-Game Guidelines, Colorado State University: Nutrition for the Athlete, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Avoid this if you can. May 12, 2020 - Explore Tracy Bonello's board "Pre-Game Meal Ideas" on Pinterest. Your best bet is to include complex carbs in almost all meals a young athlete eats. That means French fries and nachos are not a good pregame choice. The best overall nutrition for young athletes is a mix of lean protein, healthy fats and complex carbohydrates. © Copyright IBM Corporation 2020 Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes. Examples of complex carbohydrates include pastas, rice, potatoes, breads, cereals and fruits. The material appearing on LIVESTRONG.COM is for educational use only. Although the timing is important, it is also important to eat the right combination of types of foods to ensure that the stomach is empty and there is no excess gas or gastrointestinal upset. The Best Fuel for Your Body Before Playing Sports. (Of course, it is always best for an athlete to consult with a re … gistered dietitian to ensure the right meal plan.) Use of this web site constitutes acceptance of the LIVESTRONG.COM (Of course, it is always best for an athlete to consult with a registered dietitian to ensure the right meal plan.) 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