LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Meal Prep 101 for Busy Athletes One of the biggest roadblocks athletes report in their journey towards healthier eating is simply not having enough time in the day to cook or prepare meals and snacks. Restrict their hydration to water or water-based drinks like light non-sweet teas or sugar free lemonades. . Makes sense, right? Best fare to prepare for action: Pasta with meat sauce; salad with low-fat dressing ; fruit and granola ; and low-fat milk. Protein takes longer to digest than carbs, so only consume moderate amounts before training/game. In order to help keep a child athlete’s muscles moving in top form, space out protein throughout all their meals prior to the game. Foods that are high in fat or protein take longer to digest than carbohydrates. It may take 5 to 6 hours to digest a meal that is high in fat and protein. Grilled chicken - Mo Farah. The material appearing on LIVESTRONG.COM is for educational use only. Don’t try something new before a big meet. Although not a true food, any pre-game meal plan must include adequate hydration with plain water. As Fall sports are upon us, planning pre-game meals to optimize performance takes center stage. Your best bet is to include complex carbs in almost all meals a young athlete eats. #bowl #buddhabowl #sportnutrition #vegan #healthybowl #bowlrecipe According to the Colorado State University, water is critical to athletes because dehydration can cause muscle cramping, decreased performance and fatigue. Morris has published medical articles in peer-reviewed journals and now writes for various online publications and freelances for Internet marketers. It’s hard to name a sport that doesn’t require muscle movement, especially when you consider you have to use your muscles even when sleeping or sitting down. and If you are on the run, you could always make it the night before. Some children are also picky eaters who only like certain foods or foods prepared a certain way. The more scientific term for this food type is “complex carbohydrates.” Unlike proteins or fats, starches and complex carbohydrates are easier for the body to digest. Over 45 Athletes Have Attended a CAN Fund Pre-Game Meal. High-sugar foods will lead to a rapid spike in blood sugar and an equally rapid decline with reduced energy and mental alertness. Let’s come together to share a meal with your friends and Canadian athletes at your home. Examples of complex carbohydrates include pastas, rice, potatoes, breads, cereals and fruits. 2020 Pasta, bread, fruits and vegetables are all great foods to eat for your pre-game meal. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Pre-Game Meal Athletes. Now consider how important proper muscle flexibility and usage is when it comes to the big game! Choose easy to digest, lower-fat foods. Weight loss of 2-3% of body weight can negatively impact performance. Fish, chicken breast, bison, turkey, low-fat diary and lean beef (filet mignon) are excellent sources of lean protein for athletes. Their bodies are still developing, and eating non-nutritious meals before a game will do them more harm than good. Don't light-load or skip lunch. These bowls have all the key ingredients needed for a top performance! However, it will not supply all the energy needed. A cheeseburger: Fatty foods like red or processed meats and full-fat dairy products can slow down your athlete's digestion, which will be uncomfortable during athletic activity. She completed a master's degree in nursing at Indiana University-Purdue University Indianapolis and practiced in medicine for more than 20 years. Powerades and Gatorades can also be included if you wish, but nothing beats plain old water when it comes to hydration and performance empowerment. It’s always important to consider the time a child eats in comparison to when their game actually starts. Because carbohydrates are easily digestible and give you a great deal of energy, they tend to be best pre-event meals. Although the timing is important, it is also important to eat the right combination of types of foods to ensure that the stomach is empty and there is no excess gas or gastrointestinal upset. The full meal should be consumed three to four hours before the game starts with small top off snacks every hour in between. Here are my 3 tips in the pre-game meal: The closer you are to start time, the less fat and oil you should eat as these food slow down absorption ; The closer you are to start time, the smaller the volume. Starches aren’t just meant to eat a few hours before a game, either – some scientists recommend all athletes stock up on complex carbs for up to three days prior to a game. It’s important to feed your child healthy meals prior to their practices and games – but they should also be meals that promote certain vitamins and nutrients as well. Practice your pre-game meal all year ‘round with your pre-workout meal. Your meal should also be low in fat and protein. Post-game meal should be high in … Natural ability has something to do with prowess, as well as endless practice and training, but some athletes get that extra juice on game day from their pre-game meals. Justin Verlander – Taco BellJustin Verlander might be better known as Kate Upton’s boyfriend, but … Protein rich foods help build muscles and keep them working smoothly, so of course proteins are essential for game day meals. 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