Pre Post game meals

Pre Post game meals - Eating for Your Sport Sports, Drugs...

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Click to edit Master subtitle style Eating for Your Sport Sports, Drugs & Nutrition
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Intensity of activity Length of activity Age Body Size In general:  foods 1 – 4 hours before activity
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Pre-Game Rule of thumb:  One hour before a game, for  every kilogram of body weight, you need a  gram of CHO. 175 lbs./2.2 = 79.5 k; so eat  79.5 gms. of CHO or 318 calories; Such as :  medium muffin is 300 cal. (Lisa Dorfman Univ. of Miami) 65 – 70%  of pre-game calories should consist  of CHO Add Fruit to every pre-game meal because it 
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Fat before competition Some Protein and Fat is good so the athlete  feels full, but not so fatty to make them feel  sluggish or even nauseous  Fat will stay in the stomach for 6 – 8 hrs. High fat pre-game meals will cause blood to  be pulled to the stomach to work on digestion,  then it is not available to deliver oxygen and  nutrients to the muscles for performance
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Avoid certain foods Avoid an hour before complex fatty foods: trail  mix, peanut butter, dairy or high fiber foods 
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Pre Post game meals - Eating for Your Sport Sports, Drugs...

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