Pre/Post Game Nutrition

Coach Ethan

Pre-Game Meals

• Two Purposes– Keep athletes from feeling hungry/sluggish during

the game– Maintain optimum levels of energy

• When to consume a pre-game meal– 3-4 hours before competition

Pre-Game Meals

• The ideal pregame meal should consist primarily of complex carbs

• Examples of pre-game foods– Whole grain cereal– Fruit shake with real fruit and greek yogurt– Low fat bran muffin– Whole-wheat pasta– Vegetable bean soup with whole grain crackers

Post-Game Meals

• Post-game meals replenish the muscles for competition around the corner

• Muscles are most receptive to recover 30 minutes after exercise

• Insufficient post-game nutrition can greatly increase DOMS (delayed onset muscle soreness)

Post-Game Meals

• Examples of post-game foods:– Chocolate milk– Protein bar– Peanut butter– Turkey or Chicken– Eggs– Beans and brown rice

Conclusion

• Proper Pre/Post game nutrition will greatly increase athletic performance

• Timing is key• Always strive to maintain a balance!