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BASICS
If you are
exercising or competing early in the morning you want to
make sure that you eat a meal (the night before) that is
high in carbohydrates, low in fiber and includes plenty
of fluids. Examples might include pasta or rice dishes,
lean protein, cooked vegetables and easy on the added fats.
Your big
pre-game meal (3-4 hours before exercise/competition) should
contain carbohydrates that are low in fiber and low in fat.
Lean protein and fluids are also appropriate at this time.
Examples would include a turkey sandwich on whole grain
bread, with low fat mayo, and a low fat yogurt or glass
of low fat milk.
As the exercise
or competition time draws closer, (2 hours before) you should
eat smaller amounts of carbohydrate-rich foods that can
maintain your blood sugar levels for exercise and prevent
hunger during exercise. Cereals, breads, yogurt, juices
and crackers are some good choices. This snack/meal should
have minimal fat and fiber so that your body has plenty
of time to digest it. Don't forget to drink your fluids.
One hour
and immediately prior to your exercise you should be emphasizing
fluids as they are the most easily digested foodstuff. Proper
hydration is essential to the working muscles and your blood
volume. Sports drinks, diluted juices, and water are great
pre- meal fluids.
Remember
that what you eat, when you eat, and how much you eat will
depend on how much exercise you are engaged in, as well
as how often. Keeping your food foundation consistent will
allow you to be adequately prepared for the big event. Trial
of new foods should be done during training and not during
competition as these foods/liquids may not be tolerated.
Eat well to exercise well. Don't forget to allow for plenty
of rest in between exercise/competition sessions.
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