Suggested Pre-Exercise Foods
Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and...(sports drink) 1 hour before exercise.
1 hour or less before competition
- fruit or vegetable juice such as orange, tomato, or V-8, and/or
- fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
- Energy gels
- up to 1 1/2 cups of a sports drink.
2 to 3 hours before competition
- fresh fruit
- fruit or vegetable juices
- bread, bagels
- low-fat yogurt
- sports drink
3 to 4 hours before competition
- fresh fruit
- fruit or vegetable juices
- bread, bagels
- pasta with tomato sauce
- baked potatoes
- energy bar
- cereal with low-fat milk
- low-fat yogurt
- toast/bread with limited peanut butter, lean meat, or low-fat cheese
- 30 oz of a sports drink
Overall, eating the right foods at the right times is crucial. While training my freshman year in college, I was training more than eating, and eating the wrong things when I had the chance. As you prepare for a game, double-header, or weekend tournament, it is time to start thinking what you are fueling your body with. I learned the hard way, by passing out after practice and ending up in the hospital. Now this is an extreme, but learn from my mistake and make sure to #1 HYDRATE as much as possible. Water is the BEST thing for you, no matter what the commercials say. And #2: eat the right foods before competition, pack peanut butter crackers or trailmix on-the-go. If you have any specific questions, please feel free to call or email me!
We've trained all year, make sure you prepare Game Day for your best performance!
Coach Jordyn
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