NUTRITION: WHAT YOU NEED TO KNOW
[pic] Nutrition:
What to Eat for Game Day and Recovery
One of the most important things to remember for game day is to….
Stay HYDRATED!
If you lose 1-2 lbs of body weight (water weight) during exercise it can affect your performance!
Hydration starts 24–48 hours before exercise. How can you tell if you are hydrated?
• Check urine color: light lemonade color = well-hydrated apple juice color = drink more fluid
• 2–3 hours before exercise: Drink 14–20 fl oz of water
• During active warm-up: Drink another 8 fl oz, about 8 swallows/gulps
Did you know that one gulp or swallow equals 1 fluid oz?
What about food?
Pre-FUEL Your Body and Muscles
• Timing is essential for your body to digest food, 2–4 hours is ideal before exercise.
High carbohydrate pre-practice and competition meals
• Cold or hot cereal with low-fat or nonfat milk and fruit
• Toast with peanut butter and jam or honey, and low-fat yogurt
• Breakfast burrito (scrambled eggs, salsa, and cheese in a flour tortilla) and fruit juice
• Bagel or English muffin with jelly and/or peanut butter, banana, and fruit juice
• Turkey sub sandwich with tomato, lettuce, mustard, baked chips, fruit juice, and low-fat frozen yogurt
• Pasta or cheese ravioli with low fat, tomato-based sauce, breadstick, steamed vegetables, low-fat/nonfat milk, pudding snack, and fruit
• Thick-crust cheese pizza, low-fat gelato, and canned peaches
• Baked or grilled chicken, turkey, lean beef, or fish, steamed rice, dinner roll, cooked green beans, fresh fruit, and low-fat milk
• French toast or pancakes with maple or fruit syrup, low-fat milk
Eat a high-Carb snack 30–60 minutes before exercise to top off fuel stores
• Peanut butter and jelly on whole wheat bread • Granola bar
• Energy bars • Nuts
• Whole wheat crackers with cheese or peanut butter • Beef jerky
• Tortilla roll-up with turkey, even peanut butter • Baked chips with black beans
• Whole wheat fig newtons • Frozen bananas dipped in yogurt
• Smoothie shakes
OR you can mix it up a little
• “No sugar added” applesauce with 1 tablespoon of peanut butter or 1 oz of low-fat cheese
• Small cup of cottage cheese: add fresh fruit and/or sunflower seeds
• Fresh fruit + protein food: mango and cashews, apple and string cheese and banana works well
• Quesadilla: with 2% cheese and veggies with salsa; add beans for more protein
WHAT ABOUT AFTER THE GAME?
Your recovery plan starts immediately when you finish exercising!
Consume food and fluid within 30 minutes of exercise.
Get Re-HYDRATED and Re-FUEL Body and Muscles
• For every pound of water weight you lose, drink 16–24 fl oz
• Eat a combination of carbohydrates and proteins immediately after exercise to refuel properly for the next days exercise session.
High Carbohydrate/Moderate Protein Snacks:
• Bagel with string cheese • Frozen yogurt
• Peanut butter and jelly sandwiches • String cheese and crackers
• Salted pretzels • Low-fat chocolate milk
• Fresh and/or canned fruits • Half of a ham sandwich
• Frozen fruit smoothies
MyPyramid Winforum
National Alliance for Youth Sports
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