Sports Nutrition 101 - Pre-Exercise Eating
1/20/2010 12:00:00 AM
Jan. 20, 2010
Pre-Exercise Meal
Purpose
• - To provide adequate fuel/energy for game
Timing
• - 3-4 hours pre-exercise or game
Meal Combination
• - 50-70% carbohydrate, moderate protein, low fat, low fiber
Hydration
• - 16-20 oz water/sports drink
Examples
• - Grilled chicken breast, two cups pasta, marinara sauce, fruit salad
• - White fish, 1-2 cups brown rice, small green salad, roll
• - Three-oz lean steak, one cup potatoes, green beans, one cup cold pasta salad, one wheat roll
• - Thick wheat bread sandwich w/3-5 oz turkey or ham, lettuce tomato, mustard, 1 cup cold pasta or fruit, part of energy bar
Finicky Stomach
• - Meal Replacement shake or smoothie (with protein)
• - Energy bar and Gatorade
Pre-Exercise Snack
Purpose
• - Quick burst of energy, maintains blood sugar levels
Timing
• - 0-30 minutes pre-exercise/game
Content
• - Mostly carbohydrate, little protein, no fat
Hydration
• - 5-10 oz water/sports drink
Examples
• - 1/2 energy bar & one cup Gatorade
• - Energy shake
• - Fruit
• - Granola bar (low-fat)
• - Fruit snacks
• - Crackers (animal, graham, gold fish, wheat crackers)
