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Healthy Meals and Snacks. Healthy Athletes. Pre-Event Meals. To prevent athletes from feeling hungry before or during activity. To help supply fuel to the muscles during training and competition Energy need provided by food eaten during the prior week Breakfast is always important.

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healthy meals and snacks
Healthy Meals and Snacks

Healthy Athletes

pre event meals
Pre-Event Meals
  • To prevent athletes from feeling hungry before or during activity.
  • To help supply fuel to the muscles during training and competition
  • Energy need provided by food eaten during the prior week
  • Breakfast is always important
suggested meal plan
Suggested Meal Plan

Breakfast

  • 2-4 waffles with fruit and light syrup, 1 scrambled egg,

8 oz orange juice or

  • Oatmeal with fruit and low-fat milk, 2 links low-fat sausage, 8 oz. orange juice

Pre-Game Lunch

  • Turkey sandwich, large apple, oatmeal raisin cookie, 8 oz low-fat milk or
  • Peanut butter and jelly on bagel with banana, granola bar, 8 oz low-fat milk
travel food
Travel Food

The Bus Ride

  • One hour or less
  • One to two hours
  • Two to four hours
refueling
Refueling
  • Marathons
  • Cycling Tours
  • Tournaments
post event meals

Post Event Meals

“Rapid recovery of muscle glycogen after exercise is the fundamental nutrition goal for all athletes.”

sample foods for after the event
Sample Foods for After the “Event”
  • 16 oz. bottle of calcium fortified orange juice, one carton (8oz.) yogurt and one apple or
  • 20 oz. bottle of sport drink, a pop-top can of tuna on 2 slices of whole wheat bread or
  • 16 oz. bottle of calcium fortified orange grapefruit juice, 1 cup of honey nut dry cereal, or fruit
  • ¼ cup of raisins, ¼ cup peanuts, water and 1 carton (8 oz.) of yogurt