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

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What to eat, when to eat.

July 23, 2018

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!

1/4

 

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

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