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Have a light meal so it deserve to be digested easily. The pregame meal should incorporate a selection of foods however focus top top carbohydrate wealthy food such together bread or pasta. Make certain to include grains, fruits and also vegetables in the meal. Drink plenty of fluids.

You are watching: A pregame meal should include foods that are


Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist

Shannon Medenwald, routine Assistant (former)


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Why space basketball football player sloppy eaters?


Keep you yourself energized. Make sure to eat before and after exercise.

Eating a meal 2 to 4 hours before an event:

Fuels the muscles and bodyPrevents hunger throughout exerciseHelps prevent injury regarded dehydration or absence of energyHelps youngsters continue come grow and develop

Fuel Up before the Game

Have a light meal so it can be digested easily. The pregame meal should incorporate a variety of foods yet focus on carbohydrate-rich food such together bread or pasta. Make certain to incorporate grains, fruits and vegetables in the meal. Drink many of fluids.

Example that a Pregame Meal:

Glass that skim milkSmall item of small chickenGrapesTwo slices the bread v butter/margarine

(Approximately 500 calories)


What to Eat after the Game

What girlfriend eat after a game can influence your recovery. Drink lot of of fluids along with food after ~ activity. Eat a post-game meal replenishes your glycogen and likewise rehydrates her muscles. (Glycogen is consisted of of glucose, which is supplied as power in her body.) This is most effective within four hours ~ an event.

Sample Menus — Post-game Meals:

Fruit such as bananas, oranges, apples, kiwi, separation, personal, instance servings of canned fruit, dried fruit and also fruit juiceProtein foods such together peanuts, sunflower seeds, peanut butter sandwich or lean meat sandwich on whole-wheat bread v lettuce and also tomatoCarbohydrate-rich foodstuffs such together breakfast cerealCalcium-rich foodstuffs such as yogurt, fat-free milk and low-fat string cheese
2. Spread 1 tablespoon that peanut butter on four waffles and 1 tablespoon the jam on remaining four waffles.

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Makes four servings. Every serving has 390 calories, 60 grams (g) carbohydrate, 15 g fat, 5 g fiber and also 514 milligrams sodium.


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