ASON SPORTS MEDICINE OFFICE
Vicki Galliher, ACSM
GMHS Sports Medicine Director
Most athletes are concerned about the timing, type and volume of food and drink to consume before practices or games. It is important to note that inadequate physical training or an improper daily diet cannot be overcome by your pre-practice or pre-game meal. Your performance day in and day out will depend on the foods and beverages you have consumed in the previous days and weeks before your practice session or game.
Never show up for a practice or game following an overnight fast or after long periods of not eating. If you properly time your meals and snacks prior to a vigorous training session or game, you will replenish your liver glycogen (your body’s source of fuel) which will ensure that adequate energy is available to your body. The liver relies on frequent meals to ensure that it stays “tanked up” with glycogen. If you were to go without fueling your body 6-10 hours prior to your event, you’ll most likely experience a premature lowering of blood glucose (sugar) during your practice or game. A low blood glucose level can leave you feeling dizzy, fatigued and mentally unable to focus on the task in front of you.
The timing of your last meal before competition will depend on the intensity and duration of the competition. Begin by experimenting with the timing of your meals. Plan on having your last meal 2 to 4 hours before training, and try to move it as close as possible to the start of your practice session or game. You want to enter most events with an empty stomach at the time of competition, whether it be a practice session or game. Yet you don’t want to feel hungry or weak on the line or starting block.
Factors that affect eating and exercise timing are fitness level, intensity of the exercise, and stress. A highly fit individual can perform more intense exercise after eating without placing a great burden on the digestive system. Being nervous or excited about performing will also affect how much and how far before competition you can or should eat.
A major rule to follow before competing is to select foods that your stomach can tolerate well. The foods you consume should be foods that you are accustomed to eating. Your chances of experiencing gastro-intestinal distress increase when you experiment with foods you’re not used to eating prior to a practice or game. Here are some simple rules to follow:
1. High-carbohydrate meals are best – about 70% of your meal. Pancakes, waffles, cereals, pasta, bagels, fruit, and liquid carbohydrate beverages are all good food choices. The key is to maintain your blood glucose levels and allow for a steady release of food from your stomach.
2. Avoid meals that are too high in protein. Keep the protein content to no more than 10-15%. Protein foods take longer to digest and absorb. In addition, protein foods tend to increase urine output, which can lead to increased dehydration.
3. Avoid eating foods high in fat – only 15-20% of your pre-training meal should be fat. Fried foods, doughnuts, cheeses, foods high in butter and cream cheese, and meats that are high in fat should be avoided. Fat tends to leave the stomach slowly, and some athletes complain of feeling bloated after consuming a high-fat meal.
4. You do want some protein and fat in your diet; not only do you need these fuels for long-term energy supply, they will help moderate the release of carbohydrates from your stomach. This will help maintain blood glucose (sugar) levels and ward off hunger pangs in training sessions or events lasting several hours.
5. Go easy on the sugar & fiber. Some athletes experience gastro-intestinal distress and diarrhea when they consume high portions of fructose from juices or fruit, and fiber just prior to competition or practices. Whole wheat, bran cereals, fresh fruit with skins such as apples, pears and most raw vegetables are high-fiber foods.
6. Be sure to take in adequate amounts of fluid! You don’t want to start a practice session or game in a state of dehydration.
The chart that follows provides a suggested timeline for what to eat and drink, and when to do it, based on this year’s scheduled preseason football practice sessions (4:00 – 9:30 pm).
George Mason Pre-Season Football – Fall 2005
4:00 pm – 9:30 pm
Recommended Fueling/Hydration Strategy
Sample Menu For Food/Fluid Intake
8:00-9:00 am Breakfast
Pancakes or waffles (4) with syrup
3-4 scrambled egg whites or egg substitutes
Banana
8-12 oz skim milk (white or chocolate)
12 oz orange juice
10:30 am Snack (Choose one of the following)
- 6 oz low-fat yogurt w/ fruit plus 12 oz water
- Cereal or granola bar plus 12 oz water
- English muffin plus 12 oz water
12:00-12:30 pm Lunch
2 cups spaghetti/pasta with tomato sauce
Small to medium chicken breast or lean
ground hamburger for tomato sauce
1 serving of whole-grain bread
2 servings of fruit
8 oz fruit juice
500-725 mg Magnesium (See note at end of chart)
2:00 pm Pre-Practice Hydration & Fueling
12 oz sports drink
Energy bar (Avoid high-protein bars at this time)
3:00-3:30 pm Pre-Practice Hydration
5 oz sports drink
10 oz water
4:00 pm Practice Begins
6:30-7:15 pm Break Session – Refuel & Re-hydrate
(Tentative time)
Sandwich (Recommend peanut butter & jelly, or
lean deli meats such as roast beef,
ham or turkey – limit amount of
mayo)
Cereal bar or small sandwich bag of trail mix
32 oz Gatorade (provided by GMHS Athletic Dept)
9:30 pm Practice Concludes
9:30-9:45 pm Recovery Hydration
32 oz Gatorade (provided by GMHS Athletic Dept)
* Before leaving practice
10:00-10:30 pm Recovery Fueling
8-10 oz lean protein (can include red meat as well)
1-2 cups of pasta or rice
Salad or veggies
Serving of whole-grain bread
16-24 oz water
Light dessert if desired
(Good choices: fruit or yogurt smoothie,
snack pudding, chocolate milk)
SPECIAL NOTE:
Magnesium is a mineral that provides energy transport to the muscle tissues. Athletes with low levels of magnesium are more likely to develop muscle spasms or cramps during extended periods of heavy exertion, especially in conditions of moderate to extreme heat.
Magnesium supplementation is STRICTLY VOLUNTARY, but is recommended on a daily basis by the GMHS Athletic Training Office.
Though Magnesium can be found as a component of a daily multi-vitamin, it is best to use it as a stand-alone mineral. Magnesium can be purchased in grocery stores, typically in 250 mg tablets.
While participating in August 2-a-day preseason practices, it is recommended that our athletes consume 750 mg of Magnesium daily. Once the regular season & practice sessions begin in September, 500 mg of Magnesium is adequate during the week, with 750 mg of Magnesium recommended on game days.
Food sources of Magnesium include:
· Apples
· Avocados
· Bananas
· Brown rice
· Dairy products
· Garlic
· Green leafy vegetables
· Nuts
· Soybeans
· Whole grains
4