What S in a Meal

What’s in a meal?

Carbohydrates are an excellent source of energy, providing 40 to 50 percent of the energy used during the early stages of moderate exercise.

Carbohydrate and energy-rich foods - breads, rice, pasta, cereals, fruits, vegetables. Choose whole grain and whole-wheat options for more fibre, which can help with a more steady energy release. Including these foods in pre-game meals can help increase energy storage.

Protein

Pre-game meals should include small amounts of protein to help avoid drops in blood sugar levels. Protein will also help rebuild muscle damaged during exercise.

Consuming 10 to 12 percent of the diet as protein on a regular basis to help maximize performance.

Choose amounts of protein such as eggs, lean meats, fish, peanut butter, low fat yogurt, milk or cheese, nuts, and protein shakes.

Fat

For sports events that last longer than an hour, the body may use fats as energy. Fat use depends on the athlete's condition as well as the length of the event. Well-trained athletes will utilize fats for energy quicker than less conditioned athletes. Consumption of fats totalling less than 15 percent of caloric intake may impair performance.

Choose healthy fats such as avocado, nuts and fish. Fats can also lead to stomach upset, which may inhibit performance or even keep the athlete from competing.

Timing of pre-competition meals is extremely important. Athletes should allow adequate digestion time before the beginning of their event to avoid stomach discomfort. Large, high-carbohydrate meals should be consumed 3 1/2 to 4 hours before an event, while smaller meals can be eaten within two to three hours. Small, carbohydrate-rich snacks can be consumed and will help provide additional energy for performance and are generally well tolerated. When choosing snacks for within an hour of activity, choose common foods that do not upset your stomach.

Hydration is extremely important. Fluids help transport needed nutrients to muscles, rid our bodies of waste products and dissipate heat through sweating. When athletes are not properly hydrated, they can decrease circulation to their muscles and body surface. Before an event, stay well hydrated the day before as well as in the hours leading up to it. Keeping water nearby during an event is beneficial to help replenish fluids lost through sweat. Timeouts and player rotation times are perfect opportunities to rehydrate.