Pre-Game Meals

Happy Monday All!

So for the delay of the post, I am under the weather today and have been resting, and honestly, I almost forgot about my final post today. 

Today I will be focusing on pre-game meals and fluids you should consume before you play any sport, or participate in any physical activity. 

I found a breakdown list of foods and beverages you should consume (not all at once), but something that will leave you physically prepared (hunger wise) before the activity you participate in. 

Taken from CBC.com:

• Carbohydrates and energy-rich foods- breads, rice, pasta, cereal, fruits, vegetables. Choose whole grain and whole-wheat options for more fibre, which can help with a more steady energy release.

• Small amounts of protein (1-2oz) such as lean meat, 2 tbsp peanut butter, ¾ cup low fat yogurt, 1 cup milk or ½ cup cottage cheese, 1 egg

• 1-2 cups of fluid, the ideal choice being water or milk to pre-hydrate the body.  Fluids should be sipped slowly over the 1-2 hours before, to avoid a full bladder on the ice.

• Liquid meals such as smoothies and meal replacement shakes work well about 1 hour before and are recommended if athletes have a nervous stomach.

• Foods that are familiar, commonly eaten by the athlete and easily digested.

• Avoid high sugar and high fat foods - cream-based soups and sauces, burgers, fries, chips, chocolate. These take longer to digest and can result in stomach issues on the ice.

• Approximately 1g carbs per kg of body weight (your weight in lbs/2.2)

• 5-10g of protein

• 1-4 cups of fluid

1. 1 piece toast with jam + 1 hard boiled egg + 1 apple + 1.5 cups water 
2. 2 oz grilled chicken on thick whole wheat pita with mustard + apple + 1 cup milk 
3. Peanut butter/jam sandwich on whole wheat + 1 cup carrots + 1 cup 100% fruit juice
4. 1 cup pasta + ½ cup tomato sauce + 1 cup chocolate milk 
5. 1.5 cups rice stir fry with lean beef and veggies + water 
6. Medium baked potato with salsa + 2-3 large slices nitrate-free organic turkey deli meat + 1 orange + 1 cup water
7. 1 Nature Valley hard granola bar (2 pieces) + 1 fruit yogurt + 300ml 100% fruit juice box + 1 cup water 
8. How much of each should I consume, you may ask. Well 

There is no set amount that you should eat, but following sport nutrition guidelines for younger athletes have not been established. 

For a typical adult, you should consume:

Here are some great meals that you could probably double in size amount, as this is recommended for younger athletes who weight between 50-100lbs. Although this is recommended for younger athletes (and I wouldn't consider myself a young athlete, just of the petite nature), I still prefer to eat this amount of food before a game.  

1. 1 cup Shreddies + 1/2 cup milk + 1/2 banana + 1 cup water 

2. 1 instant oatmeal pack (flavored is ok, but plain is ideal) + 1 cup chocolate milk + ½ cup berries + 1 cup water

For the lighter appetite, early morning rush or nervous stomach:

9. Slap shot smoothie: 1 cup chocolate milk + 1 cup water + ½ cup frozen strawberries + ½ banana

I truly believe making a big bowl of pasta, with a side salad is my favourite and easy pre-game meal. It take literally no time at all to make, and it leaves you feeling full. In addition, it is an important and effective source for getting your cards, which give you the energy you need for the game. 

This is a great explanation of why pasta is good for you before a game. Taken from FitDay:

"Carbs offer people glucose (sugar), which can be thought of as an ideal fuel for the body to work efficiently. Additionally, carbs provide minerals and vitamins and are the only type of energy that your brain utilizes. During a sports game, you are expected to perform for hours at a strenuous physical activity. Carbs are the perfect energy providerl, especially for longer endurance-type events. Because your energy needs are greater going into a big game, you need a spaghetti dinner to get all the carbs from the pasta noodles."