Nutrition Guide

Contents:

Evening Meal - before a competion

Breakfast - during the competition

Lunch - during the competition

Evening Meal;
Before a Competition:

Pre-event nutrition can have a major effect on performance. Players diet should be HIGH IN CARBOHYDRATES, LOW IN FAT. The target is 60-70% carbohydrate, 10-15% protein. This is a very important meal as the main energy reserves are made up from the previous days meals, not from the pre-game meal or big breakfast of the competition day.

Items recommended the night before a competition are:

Drinks	Meal Items	Desserts, Snacks
Apple Juice Orange Juice Vegetable Juice Fruit Juice Water	Spaghetti Tomato Sauce with Meat Rice (steam or boiled) Lean Meat Fish Poultry Potatoes Cooked dried peas, beans or lentils Salad (very low dressing) Vegetables (fresh, frozen or canned) Pizza, (Cheese & Veggie) Bread, all varieties	Cheese and Crackers Popcorn (no butter) Fruit - fresh or dried Sherbet, 1 scoop Pretzels Plain Biscuits

Drinks

Meal Items

Desserts, Snacks

Apple Juice
Orange Juice
Vegetable Juice
Fruit Juice
Water

Spaghetti
Tomato Sauce with Meat
Rice (steam or boiled)
Lean Meat
Fish
Poultry
Potatoes
Cooked dried peas, beans or lentils
Salad (very low dressing)
Vegetables (fresh, frozen or canned)
Pizza, (Cheese & Veggie)
Bread, all varieties

Cheese and Crackers
Popcorn (no butter)
Fruit - fresh or dried
Sherbet, 1 scoop
Pretzels
Plain Biscuits

AVOID:

Nutrient-poor carbohydrates:

- Jam, jelly, white sugar, marshmallows, jelly beans etc.

Fat:

- Chocolate, potato chips, tacos, nachos, cheezies
- Gravy, sauces, salad dressing, butter, margarine
- Fried Foods
- High fat cold cuts (bologna, salami, sausage)

Breakfast;;
Before / During a Competition

On most competition days the breakfast is the pre-game meal. The pre-game meal offers very little for the energy production system however, it can do much damage if the wrong foods are consumed.

It has been suggested that the player enter the game with stomach as empty as possible. When there is food in the stomach, the heart pumps large volumes of blood to the stomach to aid in digestion. If playing or practicing, however, the blood is shunted to the working muscles, therefore stopping the digestive process. This often causes stomach cramps and gas, making the player very uncomfortable.

Items recommended for breakfast the day of a competition are:

Drinks	Meal Items	Snacks
Apple Juice Orange Juice Vegetable Juice Fruit Juice Water Hot Chocolate Milk	Bagels Raisin Bran Toast, 2-3 slices Yogurt Muffin, Bran - Oatmeal Pancakes (low butter / syrup) Bread, all varieties	Fruit bars Fig Newtons Fruit - fresh or dried Raisins Banana

AVOID:

Fat:

- Bacon, sausage, excess butter / margarine etc.

Fried Foods:

- Homefries, hash browns, fried/scrambled eggs etc.

Lunch;
During a Competition

If lunch is a pre-game meal please refer to the pre-game section. The pre-game meal offers very little for the energy production system however, it can do much damage if the wrong foods are consumed. It has been suggested that the player enter the game with stomach as empty as possible. When there is food in the stomach, the heart pumps large volumes of blood to the stomach to aid in digestion. If playing or practicing, however, the blood is shunted to the working muscles, therefore stopping the digestive process. This often causes stomach cramps and gas, making the player very uncomfortable. Items recommended for lunch the day of a competition are:

Drinks	Meal Items	Snacks
Apple Juice Orange Juice Vegetable Juice Fruit Juice Water Milk Shake Milk	Sandwich (2oz meat, fish or poultry) Cup of stock soup Bagels Vegetables Bread, all varieties	Fruit bars Fig Newtons Fruit - fresh or dried Raisins Apple Banana Cheese and crackers Pretzels- Saltines

AVOID:

Fat:

- Excess butter / margarine etc., Salami, bologna, sausage, hamburgers, hot-dogs

Fried Foods:

- French fries, homefries, hash browns etc.

Pre-Game Meals / Snacks;
Before a Competition:

During a Competition

The GOAL:

An empty stomach and gastrointestinal tract, but enough fuel for the muscles and enough food
to prevent hunger.
A settled stomach and a confident athlete.
A well hydrated, comfortable athlete.

Why?:
So that the blood will go to the working muscles, not the
digestive organs.Because muscles rely primarily on fuel
stored from meals eaten in the days before the competition.
Food eaten on the day of the game fuels the brain and keeps
the muscles topped up when the competition is long or intermittent.
So that pre-competition nerves don’t upset the stomach.

Items recommended for pre-game meals / snacks:

Drinks	Snacks
Water Apple Juice Orange Juice Fruit Juice	Fruit bars Fig Newtons Fruit - fresh or dried Raisins Apple Banana Saltines Popcorn (no butter)

1 Hour before the game:
(High carbohydrate, Low fat, little protein, Low fibre, primarily liquid)

Milk and a medium banana
Plain muffin and fruit juice
Toast with jam and milk

2 Hours before the game:
(High carbohydrate, Low fat, moderate protein)

Cereal, banana and milk
Plain muffin and fruit juice
Toast with jam and milk

3 Hours before the game:
(High carbohydrate, Moderate fat, more protein)

Sandwich - Lean meat, fish poultry or egg, milk, fruit ...or
2-3 ounces of lean meat (not fried), 1 medium potato or rice or pasta, fruit and milk ...or
Large bowl of cereal, fruit yogurt, toast, fruit

Nutrition Guide

Items recommended the night before a competition are:

Drinks

Meal Items

Desserts, Snacks

AVOID:

Nutrient-poor carbohydrates:

Fat:

Breakfast;; Before / During a Competition

Items recommended for breakfast the day of a competition are:

AVOID:

Fat:

Fried Foods:

Lunch; During a Competition

AVOID:

Fat:

Fried Foods:

Pre-Game Meals / Snacks; Before a Competition:

During a Competition

The GOAL:

Items recommended for pre-game meals / snacks:

1 Hour before the game: (High carbohydrate, Low fat, little protein, Low fibre, primarily liquid)

2 Hours before the game: (High carbohydrate, Low fat, moderate protein)

3 Hours before the game: (High carbohydrate, Moderate fat, more protein)

Breakfast;;
Before / During a Competition

Lunch;
During a Competition

Pre-Game Meals / Snacks;
Before a Competition:

1 Hour before the game:
(High carbohydrate, Low fat, little protein, Low fibre, primarily liquid)

2 Hours before the game:
(High carbohydrate, Low fat, moderate protein)

3 Hours before the game:
(High carbohydrate, Moderate fat, more protein)