MEALS FOR ATHLETES Sports Medicine

Think back to when you had a game….. 1. What did you eat and drink before the game? 2. How did you feel during the game? 3. At what level was your energy during the game? 4. How did you feel at the end of the game? 5. Did you feel the need to eat/drink as soon as the game was over? Bellwork—Write your answers on a sheet of paper leaving a line between each question:

Objectives 1. Identify what are pre/post game meals. 2. Explain how All-Day events require different meals.

Pre-Game Meals O Eat hours before event which allows enough time for digestion O Eat foods high in carbohydrates with a small amount of lean meat, or perhaps a small amount of dairy. O Make sure the meal is low in fat (not over 10%) O Drink at least 16 oz. glass of water.

Pre-Game Meals could be one of the following: O Lean meat sandwich O Yogurt and a bagel O Pasta with a non cream sauce O Pancakes with syrup O Bagel with jelly and /or a little peanut butter

One Hour Before Game Snack Foods high in carbohydrates, no meat, low in fat and easily digestible. O Yogurt O Bread O Dry Cereal (low fiber) O Sports Beverages O Crackers

Which Is Correct Pre-Game Meal? 1. Big Mac/Fries/Shake 2. Pancakes/Syrup/Milk oz. T-bone Steak/Sweet T 4. Salad/Dressing/Bread 5. Chicken Nuggets 50 pc. PROPERTY OF PIMA COUNTY JTED, 2010

Which Is Correct Pre-Game Snack? 1. Red Vines/Coke 2. Snickers/Diet Coke 3. Pizza/Water 4. Nachos/Hot Cheetos/Soda 5. Dry Cereal 6. PROPERTY OF PIMA COUNTY JTED, 2010

What do Post-Game Meals Do? Eaten 30 to 45 minutes after workout/competition: O Replace fluids that have been lost O For every pound that is lost, drink 2 cups of fluids O Contain complex carbohydrates, protein, and fats O Replenish body’s energy stores O Kick start the muscle rebuilding process O Encourage rapid recovery

Good Choices for Post-Game Meals O Whole, 2%, 1%, skim or chocolate milk O Fruit smoothie O Protein shake O Breakfast cereal O Peanut butter sandwich O Lean meat sandwich on whole-wheat bread with lettuce and tomato YUMMY!

Partner A turn to partner B. Tell your partner the two most important things you have learned so far about POST GAME MEALS. Switch roles and repeat the process. PROPERTY OF PIMA COUNTY JTED, 2010

Maintaining Energy Level During All-Day Events TIPS O Drink plenty of fluids O Small “mini” meals (under 300 calories) low in sugar and fats O Pace your eating evenly throughout the day O Try to avoid eating an hour before event O NO SODA

Examples of All-Day Event Meals BAGELS ENGLISH MUFFINS SOUP FRUIT PASTA YOGURT BAKED POTATOES L O T S O F W A T E R !

Turn to Your Neighbor……… O Discuss how All-Day Events require different meals than a game. O Why are the requirements different?

Think AHEAD to YOUR NEXT game….. O What SHOULD you eat and drink before the game? O How WILL you feel during the game? O At what level WILL your energy BE during the game? O How WILL you feel at the end of the game? O WHAT WILL YOU eat/drink as soon as the game IS over? CLOSURE--Write your answers on PAPER: