Schedule an Appointment Online. Examp,es Pre-game meal examples Pre-ga,e to serve your young athlete before the big game? The porridge would be good though. Pour boiling hot chicken broth around chicken, onto rice and peas Bake for 45 minutes.

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Pre-game meal examples -

Eating too much food, too close to your event may result in an upset stomach during the game. When possible, schedule your pre-game meal to be eaten hours prior to the competition.

This allows time for your body to digest and for you to go to the bathroom if needed before the start of the event. As the start time of the competition gets closer, you can continue fueling with a mini-meal or pre-game snack.

Consuming a high-carbohydrate snack in the hour before activity can help provide an extra boost of energy for the upcoming competition. Carbohydrates provide athletes with the energy needed to perform at their best. Building a pre-game meal centered around carbohydrates can help ensure athletes are well fueled for the upcoming event.

If you are looking for gluten-free carbohydrates to enjoy as part of your pre-game meal, take time to read my blog: Gluten-Free Pre-Workout Meals and Snacks for Athletes. In addition to carbohydrates, athletes can include a moderate amount of lean protein with their pre-game meals. When considering the preparation method of proteins to enjoy with your pre-meals, choose items that are grilled, baked, roasted, or steamed rather than deep fried.

Fried foods tend to be high in saturated fat, thus they are not an ideal choice prior to a game. In addition to know the best foods to include in a pre-game meal, it is important for athletes to know what foods to avoid as well. Consuming these foods too close to the start of activity may lead to GI distress during the game 1.

Some individuals also feel better when they limit foods containing lactose i. milk, yogurt as well as spicy foods hot sauce, jalapenos prior to competition. Since every athlete is unique, it is important to find the foods that work best for you.

Steph Magill, MS, RD, CD, FAND has over 22 years of experience in public health and nutrition. As a performance registered dietitian nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field.

Stephanie has a Master's Degree in Nutrition and is a Fellow of the Academy of Nutrition and Dietetics. Skip to content. Table of Contents.

Tested and tried foods. Never try a new food before a race or competition. On those days, rely on tried and true foods and timing. Easily digested foods. As game time approaches, focus on easily digestible foods such as crackers, toast, bananas and yogurt.

Experiment to find the foods that work best for your body. Eat the right amount of food. Eating enough of the right food will help prevent hunger and low blood sugar during a game. Low blood sugar can cause fatigue. Eating too much food can cause stomach cramps, nausea or stomach distress.

High carbohydrate, moderate protein, and low fat. Carbohydrates digest faster than protein or fat. This meal helps replenish glycogen energy stores and electrolyte imbalances.

The basic goal for the post-event meal is to refuel the muscles and prepare for the next competition or practice. Doing this will decrease the chances of muscle fatigue and performance. We do this by restricting the number of patients in our clinics and strictly abiding by all CDC recommendations.

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R efuel, R ehydrate, Herbal Cholesterol Management eplenish. Consult your primary neal physician for more Pre-gaem injuries that do not respond to basic first aid. Services are now available in five locations. To make an appointment, call or request an appointment online. Urgent Care. Herbal Cholesterol Management Maura Ammenheuser. Perfect pre-game meals give mdal athletes the examplse to get through Herbal Cholesterol Management physical performances without creating spikes and crashes in blood sugar. They also provide exa,ples substance to Prs-game Herbal Cholesterol Management from feeling hungry examplex through their games — but without being so heavy that they feel sluggish or are prone to painful side stitches. The sports medicine experts at Vanderbilt Orthopedics suggest these meals, best eaten a couple of hours before a game. Athletes might want a light snack right before the game, too. These meals all provide a combination of carbohydrates for immediate energy and protein to keep blood sugar stable and help muscles recover later. Best fare to prepare for action:.