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Competition Nutrition
For many athletes, carbohydrate-rich foods serve as the basis of the meal. However, there is no magic pre-event diet. Simply choose foods and beverages that you enjoy and that don't bother your stomach. Experiment during the weeks before an event to see which foods work best for you.
When and what should I eat to compete?
Performance depends largely on the foods consumed during the days and weeks leading up to an event. If you regularly eat a varied, carbohydrate-rich diet you are in good standing and probably have ample glycogen stores to fuel activity. The purpose of the precompetition meal is to prevent hunger and to provide the water and additional energy the athlete will need during competition. Most athletes eat 2 to 4 hours before their event. However, some athletes perform their best if they eat a small amount 30 minutes before competing, while others eat nothing for 6 hours beforehand.
Pre-Game Meal Guidelines
- Eat lightly before an athletic competition.
- Eat complex carbohydrates, keep protein and fat intakes low since these digest slowly.
- Avoid bulky foods. This includes raw fruits and vegetables, dry beans and peas, and popcorn.
- Avoid vegetables from the cabbage family and cooked dry beans.
- Eat slowly and chew well.
- Drink water to be adequately hydrated. One suggestion is to drink 2 cups of cool water 1-2 hours before the event. Follow this by drinking 1-2 cups of fluid 15 minutes before the event.
- 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.
Post-Game Meal Guidelines
- Consume carbohydrate-rich foods and beverages as soon as possible after competition. Examples: Fruits, juices, and high carbohydrate drinks.
- Replace fluids that have been lost. For every pound that is lost, drink 2 cups of fluids.
- Replace any potassium of 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. If activity has exceeded 2 hours and is vigorous, a sports beverage will be helpful.
- Return to your normal high carbohydrate diet at your next meal.
Healthy Snacks
Bagel
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Fresh fruit |
Milk |
| Muffin |
Fig Bars |
Yogurt |
| Popcorn |
Cereal |
Rice Krispie Treats |
| Juice Box |
Granola Bars |
Cheese Crackers |
| Nuts |
Pretzels |
Zoo Crackers |
| Dried Fruit |
Peanut-butter crackers |
Chocolate Milk |
| Trail Mix |
Cottage Cheese and Fruit |
Pretzels |
| Low-fat cookies |
Bagel with Cream Cheese |
Raisin Bread |
| Graham crackers |
Fresh Veggies |
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| Cheese sticks |
Fruit Juice |
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