The Importance of Pre & Post Game Meals

Tips for Pre Game Meals:
Follow these tips to help enhance performance.

(1) Eat lightly before an athletic competition.

(2) Eat complex carbohydrates, keep protein and fat intakes low since these slowly digest.

(3) Avoid bulky foods. They may stimulate bowel movements. Bulky foods include raw fruits and vegetables, dry beans and peas, popcorn.

(4) Avoid gas-forming foods such as vegetables from the cabbage family and cooked dry beans

(5) Eat slowly and chew well.

(6) Drink water to be adequately hydrated. One suggestion is to drink 2 1/2 cups water 1 to 2 hours before the event. Follow this by drinking about 1 1/4 cups water 15 minutes before the event.

(7) Avoid drastic changes in your normal diet routine immediately prior to competition. Some athletes prefer to use favorite foods which may give them a psychological edge

Tips for Post Game Meals:
(1) Eat carbohydrate-rich foods and beverages as soon as possible after competition. They will replenish glycogen stores quickly and get the athlete back into performance shape. Fruits, juices, high carbohydrate drinks, pop are examples.

(2) Replace fluids that have been lost. For every pound that is lost, drink 2 cups of fluids.

(3) Replace any potassium or sodium that has been lost during competition or training by using foods. Fruits and vegetables are excellent sources of potassium. Replace sodium by eating salty foods.

(4) Return to your normal high carbohydrate diet at your next meal.

Reference:
L. Boeckner.Nutrition and the Athlete -- General guidelines, pre- and post-game advice. [online]http://www-unix.oit.umass.edu/~excs597k/tow/NF92-66.htm. Retrieved April 15, 2003.