Eat Right - Pre Game Fueling

17 May 2016

Eat Right - Pre Game Fueling

 

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

Ø  Dinner:

o   Spaghetti bolognaise or pasta bake

o   Chicken / beef stir fry with 1-2 cups rice / noodles

o   Risotto

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

PRE-GAME MEAL

 – 2-4 hours before the event, high in carbohydrates (50-100g), easy to digest, low in fat and foods that you enjoy

Ø Breakfast:

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

Ø Lunch:

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

 

PRE-GAME SNACK

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.

 

OTHER RESOURCES

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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