17 May 2016
By Ola Luczak | SPORTS DIETITIAN
Hello! As the sports dietitian at the Maribyrnong Sports Academy I frequently get asked what foods are required to help fuel and maximize sports performance. Here are some guidelines to help get your children what they need.
NIGHT BEFORE THE GAME
– at least 1/3 of your dinner plate should contain a starchy carbohydrate
o Spaghetti bolognaise or pasta bake
o Chicken / beef stir fry with 1-2 cups rice / noodles
o Low fat fried rice
Ø Dessert / Supper:
– should be high in carbohydrates and low fat to top up fuel stores
o Banana / berries & reduced fat custard
o Tinned fruit & reduced fat ice-cream / yoghurt
o Fruit Crumble and reduced fat ice-cream
o Sliced fruit & Jelly
– 2-4 hours before the event, high in carbohydrates (50-100g), easy to digest, low in fat and foods that you enjoy
o Breakfast cereal + milk & fruit
o Toast with jam / honey + 1 glass Milo
o Porridge with milk & 1 glass fruit juice
o English muffin / crumpets with jam / honey
o Canned spaghetti on toast
o Pasta with tomato based sauce
o Wholemeal roll /sandwich with banana & honey
o Pita bread wrap / sandwich with ham/ chicken & salad
o Low fat fried rice or risotto
– 1-2 hours before the event, carbohydrate based to top up fuel stores. Also start to sip on 300-500ml fluid during this time.
o Muesli bar & banana
o Yoghurt + fruit
o Rice crackers / corn thins
o Dried or fresh fruit
o Low fat fruit muffin
Ø Practice using these strategies in training sessions so that you are comfortable that your stomach can tolerate the foods.
Ø If you suffer from pre-match nerves or cannot compete on a full stomach – try having a liquid meal (eg. low fat fruit smoothie, sustagen sport, up & go or Milo) or eat early and top up with small carbohydrate snacks & drinks closer to the game.
o AIS (http://www.ausport.gov.au/ais/nutrition) > recipes / fact sheets
o Sports Dietitians Australia (http://www.sportsdietitians.com.au/) > fact sheets
o Australian Healthy Food Guide (http://www.healthyfoodguide.com.au/) > recipes
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