Healthy meal
It is CRUCIAL to consume an adequate amount because that’s what your body is using for energy during the game. You can’t expect your body to perform at its best when you’re not filling it with the right kind of fuel. Below I have suggested what to eat before, during, and after competition.
Pre-game meal (3-4 hours before competition)
|
Amount |
Coming from |
Examples |
|
200 grams or more =800+ calories |
Carbohydrates & Protein |
Whole grain breads, cereal, pasta, fruit, vegetables Lean meats, chicken, turkey, fish, eggs, low-fat dairy |
*High fat foods delay digestion and may make you feel sluggish during the match if consumed before or during competition
During a game (every hour)
|
Amount |
Coming from |
Examples |
|
30-60 grams =120-240 calories |
Carbohydrates |
Sports drink or gel
|
Post-game meal (within an HOUR of exercise)
|
Amount |
Coming from |
Examples |
|
1.2-1.6 g/kg at 15-30 min intervals for next two hours Ex. 70 kg woman: =84-112 calories |
Carbohydrates & Protein |
bagel, baked potato, sports drink, pretzels, chocolate milk |
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