• Dr. Melissa Corso

What to eat, when to eat.


Remember...

Carbohydrates = ENERGY

Protein = (RE) BUILDING

2+ hours before game time: bigger meal with plenty of fluids (water)

- Plate should be:

- ½ starch

- ¼ protein

- ¼ non-starchy vegetables

1-2 hours before game time or between events: focus on starch-based meals

- Rice, pasta, breads (example: sandwich)

- Limit intake

60 minutes before game time: focus on quick digesting snacks

- Peanut butter, nuts, fruits, low-fat Greek yogurt

30 minutes before game time: top off your energy with quick digesting foods that leave the stomach quickly

- Carbohydrates and water

- Avoid foods high in protein, fat and fiber

GAME TIME!

30-60 minutes after game time: focus on carbohydrates and protein

- Limit fats

- Example: sandwich with lettuce and tomato, burrito with rice, beans, vegetables and

protein

- Snack options

- Pretzel chips with hummus

- PB & J sandwich

- Low fat Greek yogurt with honey

- Tuna with saltine crackers

- Whey protein shake with banana

1.5-2 hours after game time: meal time!

Example of good Carbohydrates:

- Quinoa

- Oats

- Buckwheat

- Sweet potatoes

- Beetroots

- Kidney beans

- Chickpeas

Example of at least 20 g of Protein:

- 3 eggs

- 80 g tuna (from a can)

- 80 g turkey

- 87 g chicken breast

- 105 g salmon

- Greek yogurt (check package)

- 105 g lean beef

- 1 cup cottage cheese

- 1 cup oats

- 2-3 cups of milk

- 2-3 cups of quinoa

- 1 cup lentils

Good snacks close to game time:

- Fruit: Bananas, oranges, blueberries, grapefruit, apples, mango, melons, grapes

- Raisins, peanut butter, honey, pretzels

Good snacks with higher protein content:

- s, pistachios, cashews


0 views

Dr. Melissa Corso BSc, MSc, DC, FRCCSS(C)

  • Facebook - Grey Circle
  • Twitter - Grey Circle
  • Instagram - Grey Circle