Pre/Post Game Nutrition Coach Ethan
Pre-Game Meals • Two Purposes • Keep athletes from feeling hungry/sluggish during the game • Maintain optimum levels of energy • When to consume a pre-game meal • 3-4 hours before competition
Pre-Game Meals • The ideal pregame meal should consist primarily of complex carbs • Examples of pre-game foods • Whole grain cereal • Fruit shake with real fruit and greek yogurt • Low fat bran muffin • Whole-wheat pasta • Vegetable bean soup with whole grain crackers
Post-Game Meals • Post-game meals replenish the muscles for competition around the corner • Muscles are most receptive to recover 30 minutes after exercise • Insufficient post-game nutrition can greatly increase DOMS (delayed onset muscle soreness)
Post-Game Meals • Examples of post-game foods: • Chocolate milk • Protein bar • Peanut butter • Turkey or Chicken • Eggs • Beans and brown rice
Conclusion • Proper Pre/Post game nutrition will greatly increase athletic performance • Timing is key • Always strive to maintain a balance!