Use the following plan to set your nutrition and hydration schedule before a game starting between 3:30pm and 4:00pm. In order to ensure sufficient energy for the game, follow the carb-loading procedure. Immediately after the game, get a jump start on your recovery by following these guidelines.
Day before the game:
- Eat a nutrition diet mainly made up of high-carb foods.
- Avoid high-fat foods, fried foods, alcohol, and caffeine.
- Drink plenty of fluids - either water, fruit drink, or a sports drink.
Day of the game:
- Eat a high-carb breakfast (see meal ideas below)
- Drink plenty of fluids (sports drink, water, or fruit drink)
- Have a mid-morning snack consisting of carb-rich foods (see snack ideas below)
- Eat a nutritious, high-carb lunch (see lunch ideas below)
- Finish eating 2½ hours before the game begins (i.e. 1:00 pm for a 3:30 pm game, 1:30 pm for a 4:00 pm game).
- Begin drinking sports drink at this time and continue up to game time.
Game Day Eating Schedule for 4:00 pm Game
|
7:30 AM - 8:00 am |
Breakfast |
|
10:00 am |
Mid-Morning Snack |
|
12:00 pm |
Lunch |
| 1:30 pm | Finish all meals |
|
1:30 - 2:00 pm |
Drink 16oz. Gatorade |
|
Every 15 - 30 min. afterwards |
Drink 8oz. Gatorade |
|
3:30 pm - 4:00 pm |
Drink 8 to 16 oz. Gatorade |
Meal Ideas
| Breakfast | Snack | Lunch |
|
Waffles/pancakes and syrup |
Whole wheat graham crackers |
Chicken or turkey sandwich on whole wheat bread |
| Whole wheat toast and jelly/honey | Pretzels | Whole wheat graham crackers |
|
Whole wheat bagel and jelly/honey |
Raisins | Pasta or pasta salad |
|
Low fat milk and cereal (low-fat/high carb) |
Fig bars | Rice |
|
Fruit |
Grapes | Fruit |
|
Yogurt |
Fruit | Salad |
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