Regular reminders with some of these important facts may have a positive impact on our youth. Healthy alternatives are easily available but you may have to make an effort to change eating habits by remembering to choose these items. Each individual’ has to learn what foods, beverages, and comfortable digestion times that works best before workouts and/or races.
PLEASE DO NOT EXPERIMENT BEFORE A RACE!
Snacking without guilt: Snacking is a healthy way to include the calories needed to sustain energy throughout the day.
Snacking provides extra calories to fuel your body
Snacking aids in recovery and glycogen synthesis
Snacking helps to decrease hunger and may prevent overeating at other times during the day.
When to snack:
Early Morning Workouts - Fluids containing carbohydrates (such as low fat milk or juice) are easy to digest and aid in replenishing glycogen stores.
Afternoon Exercise -
Snacking before afternoon exercise sessions enhances training sessions
Snacking after afternoon training sessions provides adequate carbohydrate for recovery and glycogen synthesis
Snacking frequently throughout the afternoon and early evening may allow you to pass on a heavier dinner. Heavy meals require more time to digest and may make you feel uncomfortable.
Not planning ahead can set you up for a disaster! You may get too hungry and grab high sugar, high fat foods rather than whole grains, fruits, vegetables, and lean proteins. Plan ahead and always carry a sack of snacks.
Vegetable soup with grated cheese
Whole-wheat crackers with peanut butter or cheese
Low fat yogurt with fruit
Bagel with cream cheese
Tortilla chips with salsa
Dried fruit and nuts
Baked potato with cheese and veggies
Fruit dipped in chocolate syrup
Bran muffin or pretzels and 1 00% fruit juice box
String cheese and a fruit cup
Crackers with vegetable juice
Low fat milk with whole grain cereal, cereal bar, animal crackers, Fig Newtons, oatmeal raisin cookies, Carnation Instant breakfast, or chocolate
Pudding with granola or fruit
Air-popped popcorn with almonds
Hummus on pita wedges
Celery with peanut butter and raisins
Trail Mix - cereal, peanuts & pretzels
Apple slices with peanut butter
TIMING YOUR PRECOMPETITION MEALS
Eating Before Exercise
Why eat and drink before exercise or an event?
To avoid needless fatigue and lethar9y
To fuel the muscles and prevent “burnout’
To provide the necessary fluids the body needs
What to eat and drink before exercise or an event?
High carbohydrate, low fat, moderate protein, high fluid and familiar foods
Avoid high fiber and fried foods, and fluids containing caffeine and carbonation
When to eat before exercise or an event
3-4 hours for a large meal
2-3 hours for a smaller meal or snack
1-2 hours for a liquid meal
What you eat and when you eat before and after your training session will effect your sports performance. For optimal performance, a high carbohydrate meal 3 – 4 hours before the event is recommended, since it will digest quickly and will provide you with extra energy
Pre-Exercise Meal Ideas
Whole grain bagel with peanut butter
Pancakes or waffles with syrup
Hot or cold cereal with low fat milk and fruit
Whole grain muffin
Egg with toast
Breakfast shake with low fat milk and fruit
Turkey sandwich with lettuce and tomato
Pasta with tomato sauce; salad with low fat dressing and bread
Baked potato with broccoli and low fat cheese
Tuna sub with an orange
Minestrone soup with crackers