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MEALS FOR ATHLETES

Learn about pre-game meals, snacks, and post-game nutrition to enhance energy levels, performance, and recovery. Discover ideal food choices for athletes in sports medicine. Engage in interactive partner activities for effective learning.

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MEALS FOR ATHLETES

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  1. MEALS FOR ATHLETES Sports Medicine

  2. Bellwork—Write your answers on a sheet of paper leaving a line between each question: Think back to when you had a game….. • What did you eat and drink before the game? • How did you feel during the game? • At what level was your energy during the game? • How did you feel at the end of the game? • Did you feel the need to eat/drink as soon as the game was over?

  3. Objectives • Identify what are pre/post game meals. • Explain how All-Day events require different meals.

  4. Pre-Game Meals • Eat 2 - 3 hours before event which allows enough time for digestion • Eat foods high in carbohydrates with a small amount of lean meat, or perhaps a half serving of dairy for protein. • Starches from veggies or whole grains rather than sugar & wheat • Make sure the meal is low in fat (not over 10%) • Drink at least 16 oz. glass of water.

  5. Pre-Game Meals could be one of the following: • Lean meat sandwich • Yogurt and a bagel • Pasta with a non cream sauce • Pancakes with syrup • Bagel with jelly and /or a little peanut butter

  6. One Hour Before Game Snack Foods high in carbohydrates, no meat, low in fat and easily digestible. • Yogurt • Bread • Dry Cereal (low fiber) • Sports Beverages • Crackers

  7. Which Is Correct Pre-Game Meal? • Big Mac/Fries/Shake • Pancakes/Syrup/Milk • 16 oz. Steak/Sweet Tea • Salad/Dressing/Bread • Chicken Nuggets 50 pc. PROPERTY OF PIMA COUNTY JTED, 2010

  8. Which Is Correct Pre-Game Snack? • Red Vines/Coke • Snickers/Diet Coke • Pizza/Water • Nachos/Hot Cheetos/Soda • Dry Cereal PROPERTY OF PIMA COUNTY JTED, 2010

  9. What do Post-Game Meals Do? Eaten 30 to 45 minutes after workout/competition: • Replace fluids that have been lost • For every pound that is lost, drink 10oz of fluids • Contain complex carbohydrates, protein, and fats • 2.3-5.5 grams of carbohydrates per pound of body weight (depending on intensity) • Replenish body’s energy stores • Kick start the muscle rebuilding process • Encourage rapid recovery

  10. Good Choices for Post-Game Meals • Whole, 2%, 1%, skim or chocolate milk • Fruit smoothie • Protein shake • Breakfast cereal • Peanut butter sandwich • Lean meat sandwich on whole-wheat bread with lettuce and tomato YUMMY!

  11. A-B Partner Teach • Partner A turn to partner B. • Tell your partner the two most important things you have learned so far about POST GAME MEALS. • Switch roles and repeat the process. PROPERTY OF PIMA COUNTY JTED, 2010

  12. TIPS Maintaining Energy Level During All-Day Events • Drink plenty of fluids • Small “mini” meals (under 300 calories) low in sugar and fats • Pace your eating evenly throughout the day • Try to avoid eating an hour before event • NO SODA

  13. Examples of All-Day Event Meals BAGELS BAKED POTATOES YOGURT LOTS OF WATER! ENGLISH MUFFINS FRUIT SOUP PASTA

  14. Turn to Your Neighbor……… • Discuss how All-Day Events require different meals than a game. • Why are the requirements different?

  15. CLOSURE--Write your answers on PAPER: Think AHEAD to YOUR NEXT game….. • What SHOULD you eat and drink before the game? • How WILL you feel during the game? • At what level WILL your energy BE during the game? • How WILL you feel at the end of the game? • WHAT WILL YOU eat/drink as soon as the game IS over?

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