Okay, so you would like some help in determining what foods are ideal for the pre game meal or maybe just an overall look at what you should be eating.
Here’s a break down that will help you.
The first and most important aspect of sports nutrition is to provide your body with the building blocks of what it needs to perform. That is in the carbohydrates.
Here are some foods that are ideal to consume as high carbohydrate foods. In other words, these are the foods to eat prior to your game, your competition or your events.
Potatoes are high in starch and carbohydrates. They make for the ideal pre event meal choice. You can eat them any way that you would like including baking them, mashing them, pan frying them, broiling them and so on. Avoid deep frying them (no French fries please!)
Also you need to be careful with what you put on them. Things like butter or gravy can be heavily saturated with fats that you do not need. Sour cream goes along with that.
If you can’t live without it, then consider cutting down on how much of the condiment or additional additive you place on them.
Even if you are not Italian, you probably have lots of pasta in your home. It’s a quick and easy meal and it’s great for sports nutrition preparations.
There are many choices out there including a variety of noodle shapes from macaroni to ravioli, to spaghetti and everything in between.
You can top it with spaghetti sauce or go without.
Be careful when you add oils, butter, or heavy sauces to the pasta though. You should also not top it with too much meat either, especially if this is pre game a experience. Cheese too should be avoided or kept at a minimum especially if it contains lots of fat.
When it comes to rice products, you have all types of options. Consider mixing the rice with vegetables if you would like to. Add some hot peppers for taste, but do not over do it. You do not want to have a stomach ache prior to your event.
Again, you should limit the things that you place into the rice. It should not be things that are high in saturated fats. Avoid gravy, butters or other heavy cream sauces.
Most cereals are okay for you to use. But, you need to flip them over and look at what is in them. You want to avoid foods that are high in sugar or fats. Believe it or not, many cereals are.
You should consider foods like oatmeal and other warm cereal type foods, but make sure that you again, check what is in them.
Always top the cereal with low fat milk products. Avoid adding additional sugar to them. Again, this will just provide the wrong power to you.
Bread is a big yes! There are plenty of products that are ideal here. From slices of breads to rolls, you have many choices to pick from.
But, again, you really do need to limit what you put on the breads. You should not top them with lots of butter or fill them with high protein or high fat foods. Spreads and other products that are added that are high in fat will cause the benefits to be weighed down.
A large confusion has to do with fruits. Because they are sweet, they seem to be something that is not good for us. While they do have sugar in them, it is natural sugars that allow our bodies to better stay hydrated and to have the carbohydrates that we need. Therefore, these types of juices are quite worthwhile to consume.
Your options are many and should include things like oranges, bananas, and apples. In the form of whole fruits, most are easy for your body to digest and will provide the necessary nutrition that you need.
In the way of juices, you will want to look at what is in them. You do not want your fruit juices to have more than 8 percent of carbohydrates or electrolytes as this will make them harder for your body to digest.
If you have to have your milk with your breakfast by all means have it. Actually, any and all low fat dairy products are perfect for the sports nutrition guide. Try a variety of things including low fat milk, low fat cheeses, low fat yogurts and others.
Again, avoid things that are high in fat or that are added to the dairy products such as chocolate.
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