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| Why
the Pre-Competition Meal? |
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The
purpose of the pre-competition
meal is to avoid hunger before
and during the event. This
meal helps you stay physically
comfortable and mentally alert. If
the meal is eaten at least
six hours before the event
and follows an overnight fast,
the meal can raise blood glucose
levels and liver glycogen.
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| What
to include in the Pre-Competition
Meal? |
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Your
pre-competition meal should
include several high-carbohydrate
foods.
These foods take the least time to pass through your stomach. Most
foods from the Vegetable Group, Fruit Group, and Grain Group
are excellent sources of carbohydrate.
High-protein foods like low fat dairy foods and lean meats (tuna;
baked ham; broiled, skinless chicken), may be safely included
in your pre-competition meal.
However, eat them in moderate portions.
Before competition avoid:
- Higher-fat
foods like hamburger,
sausage, lunch meats,
and peanut butter.
- Fried
foods like doughnuts,
chips, French fries,
and fried fish or chicken.
- Fats
like mayonnaise and salad
dressings.
Because
these foods are higher
in fat, they take
the longest time
to pass through the
stomach. Foods
that remain in the
stomach during competition
may cause indigestion,
nausea, and even
vomiting. If you
include any of these
foods in your
pre-competition meal, eat them in small amounts. |
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| High-Carbohydrate
Foods |
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Be
sure to include several high-carbohydrate
foods in your pre-competition
meal.
The following foods are good sources of carbohydrate.
Milk Group
Low fat chocolate milk, Ice milk, Low fat frozen yogurt , Skim
milk, Low fat milk,
Low fat yogurt.
Meat Group
Black eyed peas, Pinto beans, Navy beans, Refried beans.
Vegetable Group
Corn, Potatoes, Peas, (baked, boiled, or mashed), Sweet potatoes.
Fruit Group
Apples, Oranges, Bananas, Pears, Grapes, Raisins.
Grain Group
Bagel, Pasta, Cornflakes, Pita bread, English muffin, Raisin
bran, Hard Roll, Rice, Oatmeal, Whole wheat bread. |
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| Some
Sample Pre-Competition Meals |
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These
sample pre-competition meals
include plenty of high-carbohydrate
foods.
Sample Meal #1:
Orange juice, cornflakes with a sliced banana, whole wheat toast
with jelly, and skim milk.
Sample Meal #2:
Vegetable soup, chicken sandwich on wheat bread, applesauce,
and low fat strawberry yogurt.
Sample Meal #3:
Julienne salad (lettuce and other fresh vegetables with thin
strips of cheese and turkey), a hard roll, frozen yogurt, and
grape juice. |
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| When
Should You Eat the Pre-Competition
Meal? |
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The
pre-competition meal should
be eaten one to four hours
before the game.
No foods, not even high-carbohydrate foods, should be eaten in
the hour before competition.
The only thing you should have right before competition is plenty
of cool fluid so you don't overheat.
4 HOURS BEFORE PRACTICE OR THE GAME.
Choose a high-carbohydrate meal from the foods above.
Aim for one that supplies 8 calories for each pound you weigh.
__________________ x 8 = ____________________
Your
weight calories
for the meal
Circle
the foods you choose in
red. Be sure to include
something from each food
group. Aim for around
120-250 grams of carbohydrate
(CHO) (depending on your
weight).
11/ 2 HOURS BEFORE PRACTICE OR THE GAME.
If your hungry, choose a light snack. That way, you will
avoid indigestion and nausea. Pick a snack that supplies
about 2 Calories per pound you weigh.
__________________ x 2 = ____________________
your
weight calories
for the snack
Circle
the foods you choose in
blue. Try for around
30-60 grams of carbohydrate
(depending on your weight).
LESS THAN AN HOUR BEFORE PRACTICE OF THE GAME.
Don't eat anything. Make sure to drink 1 1/2 cups
(12 oz.) of water or a sports drink 10-15 minutes before exercise.
DURING PRACTICE OR THE GAME.
Drink 1/2 cup of cool water or sports drink every 10-15 minutes
during practice or competition.
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