Eat Smart, Perform Better, Win More Often!

Little Diet Changes Make Big Differences

Get an advantage over the competition. A good pre-game meal choice may be the difference between winning and losing.

Step 1:  Pregame Meal

You want a meal with a good amount of complex carbohydrates, which give athletes energy and are the main source of fuel when exercising muscles. Eat somewhere between 75-200 grams of carbohydrates two to five hours before a game.   This help you sustain your performance for the whole game.

Smart Choice:  Whole grain pasta with red sauce (white sauce is heavier); Whole grain bread with lean meat will be a fuel powered and easily digestible sandwich. A whole wheat bagel with peanut butter and fruit is excellent and easy.

Step 2:  Light snack

About 70 to 90 minutes before game time, go for an easily digested carbohydrates (20-50 grams) for added energy to burn.

Smart Choice: Energy bars with honey because honey is a good source of carbs and is easy to digest; Whole grain toast; Bananas because the potassium will help prevent muscle cramps and will act as an electrolyte

Step 3:  Postgame

Eating after games is all about replacing the nutrients that were lost during exercise. This meal should have a mix of carbs, which replaces lost glycogen, and protein to help athletes replenish and repair their body for the next day.

Smart Choices:  Chicken for the protein; Whole grains high in carbs; Low-fat yogurt for the carbs and protein, plus it has the added benefit of potassium; Sports drinks for their electrolytes (but beware of ones with large amounts of sugar)

And as always, make sure to keep all players hydrated before, during and after their exercise!