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Game Day Dining

Game Day Dining. Winning with Nutrition 4-H Sports Nutrition Program. Objectives. Review and prepare sample menus Identify appropriate nutrient-dense snack choices Make appropriate fast food selections Create a schedule for game-day dining. Getting Started .

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Game Day Dining

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  1. Game Day Dining Winning with Nutrition 4-H Sports Nutrition Program

  2. Objectives • Review and prepare sample menus • Identify appropriate nutrient-dense snack choices • Make appropriate fast food selections • Create a schedule for game-day dining

  3. Getting Started • Name the nutrient groups that provide calories in our diet • What is the recommended intake from each of these nutrient groups? • Name the food groups • Name some of the foods found in each group

  4. Dining and Performance • What you eat affects your athletic performance • Meal planning begins several days before the event • You can’t make up for a poor diet the day of the event

  5. Before Competition • Finish eating 1-4 hours before competition • Don’t eat high-fat foods • Skip foods that cause gas • Be fully hydrated

  6. During Competition • Drink ½ - 1 cup of fluids every 15 minutes • Drink sports drink or eat a high-carbohydrate snack during events lasting more than 60 minutes • 0.5 grams carbohydrate per pound of body weight per hour • Bring snacks for day-long activities

  7. After Competition • Make fluids your top priority • Replenish energy with a high-carbohydrate meal or snack within 30 minutes

  8. Timing Meals Before Events

  9. Remember… • Eat healthful foods and get proper nutrition before a workout or competition • Get adequate carbohydrates, protein and fats • Drink ample fluids to stay hydrated • Your performance depends on what you eat!

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