Game day meal plan guidelines Test your meal plan ahead of game day. Every athlete is unique and tolerates foods differently. Experiment with pre-sport meals and snacks ahead of game day to find out what makes you feel best. The day of competition is never the time to try something new.
Learn what foods to avoid. Depending on your body's preferences and the type of sport you play, it may help to avoid dairy, high-fat or high-fiber foods on game day.
There is nothing bad about those nutrients, but during exercise, blood is diverted away from the digestive tract to the working muscles, making it harder to digest high-fiber, high-fat meals.
This can lead to stomach cramps or other gastrointestinal symptoms during exercise. Hydration is key. Properly hydrating before, during and after competition is essential for success. Most of the time, water will be sufficient to stay hydrated, but there are times when sports drinks are beneficial. See more hydration tips for athletes. Understand the role of carbs.
For most people, I recommend eating small amounts of food often every couple of points, for example as opposed to large amounts only a few times a day. I could probably live off the food in my tournament bag for three days—not because I actually eat that much, but because I want options. Sometimes I want a bite of a bar and sometimes I want a handful of snap peas. Packing options will allow you to eat the food that your body wants at that specific time, maximizing performance and minimizing GI discomfort.
These are perfect sideline snacks because both are portable; and the squeeze packs allow you to squeeze out as much or as little almond or peanut butter as you want. The fast-burning carbs in the apples provide immediate energy, while the slow-burning carbs in the whole grain bread, as well as the fat and protein in the almond butter, provide lasting and sustained energy.
Jerky and Fruit: Bite-sized pieces of low fiber fruits watermelon, cantaloupe, grapes, mangos, and bananas are high in carbohydrates, offer immediate energy, and are accessible between points. As an RD, she is looking forward to a career in sports nutrition and nutrition communications. Ultiworld on Facebook.
The average person loses 2. Too much at once, or a drink too concentrated in sugar can upset the stomach and cause cramping. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Courtesy Image. Need to find a sports nutritionist to design your game day nutrition plan? Reach out to a physical therapy clinic near you to get a local recommendation and find the help you need! Post Views: 4,
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