Precompetition Fueling Suggestions for an Evening Game

Last week's blog included fueling recommendations for an afternoon game. This week's post focuses on fueling for an evening game. Follow the fueling recommendations for Wednesday, Thursday and Friday from last week's blog, and get in lots of good carbs (make carbs the foundation for every meal and snack), practice recovery nutrition after every practice, and stay on top of your hydration on a daily basis. Remember, it's not just what you eat and drink on game day that helps provide your body with adequate fuel for the game, it's how well you nourish and hydrate your body day in and day out. Make good nutrition a part of your personal game plan!!!

The following recommendations are just that - recommendations. If you have a particular routine you follow that you feel gives you a psychological or physiological edge - by all means - follow your routine!!

Friday night:
High Carbohydrate Meal(around 300gms.)
Low in fiber
Plenty of Fluid

Example: (Just some ideas-you add your personal touch): 2-3 cups pasta with 1 cup sauce and meatballs (or meat sauce)
1-2 slices of bread
soft spread margarine
banana
16 oz. 100% fruit juice or 16 oz. 1% chocolate milk
OR
2-3 cups rice
4 ounces chicken
16 ounces 100% fruit juice or chocolate milk
1 cup vegetables
2 tsp. soft spread margarine
1-2 slice bread
l banana

Snack: 1 cup frozen yogurt
2 fig newtons
Get some good sleep!!

Have your breakfast and lunch - make sure both meals are carbohydrate based.

Sample breakfasts:
1 cup orange juice
1 cup cereal
1 banana
1-2 slices toast
1-2 teaspoons jelly
1-2 teaspoons soft spread margarine
16 oz. 1% chocolate milk
OR
4 medium pancakes with syrup
8-16 oz. 100%fruit juice
banana
1% chocolate milk

Snack:
Bagel (use small amount low-fat cream cheese) or energy bar or low-fat yogurt with fruit

4 hours before game (around 3 PM):
1 large roll
4 ounces lean turkey or lean meat
3/4 ounce salted pretzels
8-16oz. 1% chocolate milk
OR
2 cups pasta with sauce
4 oz. meat
8-16 0z.1% chocolate milk
3/4 ounce salted pretzels

4:30-5pm
PB&J (if tolerated) or Sports bar(power bar)
small piece of fruit if tolerated
Sports drink - 16 ounces



Halftime:
Gatorade
2 salted crackers
1/2 piece fruit

Sip Gatorade throughout game if possible

After the game at tailgate:
RECOVER!!
Sandwich with chocolate milk or sports drink