Sports Nutrition – Meal Examples

Sports Nutrition Update For Coaches

By Andrea Holwegner, Health Stand Nutrition Consulting Inc.

Can you give me an example of a nutrition plan for full day sport competition?

1. 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.
2. 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.