Sports Nutrition
Sports Nutrition Update For Coaches
Can you give me an example of a nutrition plan for full day sport competition?A: Immediate Pre-Event Meal
Goals:
• Feel comfortable (not too hungry or to full).
• Choose familiar and tested foods.
• Consume a carbohydrate rich meal 2-3 hours before competing. The meal
may have a small amount of protein if tolerated to slow meal digestion and
sustain fullness longer.
• Aim for at least 500 ml fluid 2 hours before your event begins, and
another 250 - 500 ml fluid consumed at least 45 minutes before you compete.
Meal Choice
Examples:
• Toast, fresh fruit, juice, and peanut butter.
• Oatmeal, egg(s), and sport drink.
• Sandwich with veggies and lean meat, tomato juice, and fruit.
• Pasta with meat sauce, salad, unsweetened juice
• Instant breakfast shake made with milk and fruit.
B: Throughout the Day of the Competition
Goals:
• Feel comfortable (not too hungry or to full).
• Choose familiar and tested foods.
• Pack your own food and fluid to the competition. Don’t rely on the
venue to supply what you need.
• Consume carbohydrates whenever the opportunity arises. Supplying enough
carbohydrates will prevent low blood sugar, which can affect your energy and
concentration. Sufficient carbohydrates also are needed to minimize glycogen (stored
muscle carbohydrate).
• Prevent dehydration and loss of electrolytes drink fluids at regular
intervals throughout the competition whenever the opportunity arises.
• Avoid highly sweetened foods (pop, candy, chocolate bars) and fatty
foods (fries, chips) since they can cause cramping and heaviness.
Meal Choice
Examples:
• If you have 2 or more hours before competing again choose meal ideas
that have a combination of carbohydrate and protein such as the above pre-competition
meal ideas.
• If you have less than 2 hours before competing again choose meal ideas
that are mostly carbohydrate such as sports drinks, juice, sports gels, high
carbohydrate sports bars, fresh/canned/dried fruits.