1. Game Day & Sports nutrition

2. Timing Full Meal 2-3 hours prior to competition
The Body will have enough time to digest and utilize the nutrients for energy
Snack 30 to 90 minuets prior to competition
Decreasing the amount of food consumed will allow for more complete digestion and the athlete being less tired or sluggish
Adjust the size of your meal based upon when you will be consuming in relation to time of competition
Timing is critical to optimizing performance

3. Meal composition macroNutrients Carbohydrate – primary fuel source
Potatoes, whole grain breads, rice
Protein – Include in all meals/snacks to help support growth and repair muscle
Chicken, beef, fish, eggs
Fats – caution in pre game meals
Typically a good way to increase total calorie intake for growing athletes, however fats will slow digestion which is not ideal prior to competition

4. Meal composition Continued…
What should my Snack look like?
Granola bar, RX bar, fresh fruit
Fruit smoothie, cereal, beef jerky
What should my complete meal look like?
Breakfast – eggs, roasted potatoes, fresh fruit
Lunch – turkey sandwich on whole grain bread, carrots, fresh fruit
Dinner – grilled chicken, sweet potato, fresh fruit

5. Situations to avoid gi distress - leads to poor performance
Stay away from foods high in fiber
Legumes, salads, and cruciferous vegetables
Stay away from foods high in fat
Fried foods, full fat dairy, bacon
Stay away from foods high in sugar
Candy & sweet snacks, full sugar sports drinks, many protein bars

6. Situations to avoid continued…
gI distress – leads to poor performance
Stay away from spicy foods
May cause heartburn
Stay away from new foods
Stick with items that are tried and true

7. Fluids Should be a priority from the moment athletes wake up
Especially important for the 2-3 hours prior to competition
Focus on water as the main source for hydration
For events lasting longer than 60 minuets a sports drink or supplement may be necessary to replace electrolytes lost through sweat
important to hydrate during competition
4 ounces every 15 minuets

8. Fluids continued… Continue to hydrate after competition
Replenish by drinking 16 to 20 ounces of water for each pound of bodyweight lost through sweat
Performance can be greatly impacted by dehydration
As little as a 2% loss in bodyweight through sweat can lead to fatigue, decreased cognitive function, decreased motivation, heat related illness

9. Summary
Timing is critical
Adjust based on the timing of the event

10. Contact us for more information
Ryan goldin –
John busing –