To get optimal nutrition from your diet and workout routine you should follow certain schedules and eating tips before and after you exercise.
Consume pre-workout or pregame meal 3 hours prior to event.
Consume easy to digest carbohydrate foods such as cereal, bread, rice, pasta, and fruit.
Consume lean protein such as chicken, fish, eggs, turkey, lean beef, and cottage cheese.
Hummus, beans, eggs, lentils, soy products, cottage cheese and Greek yogurt are good protein sources for vegetarians.
Do not eat a high fat meal. Avoid fried foods and heavy sauces.
Limit high sugar foods. This will cause a spike in blood sugar and loss of energy later.
Avoid gassy foods such as broccoli, cabbage, onions, peppers, corn, and cauliflower.
Do not try new foods or new combinations of foods on event day.
If you are having pregame jitters or loss of appetite, try liquid meal replacements such as Boost, Ensure, Smoothies, or Sports Bars.
30-60 minutes before game time, eat a high carb snack to top off glycogen stores. Fruit, Gatorade, graham crackers, nutri-grain bar, granola bar, etc.
Drink plenty of decaffeinated fluids with your pregame meal as well as before and during your event.
Replace glycogen stores by eating adequate carbohydrates within the first 2 hours after exercise.
Include a protein source to prevent muscle loss and negative nitrogen balance.
Take in 10-20g protein within 30-60 minutes of strength training.
Balance out your meal with fruits and/or vegetables, healthy fat and dairy.
Rehydrate. Weigh before and after event to determine sweat loss. If you have lost more than 2-3 lbs, you have not hydrated well enough during your event. For every pound lost, drink 16-20oz hydrating fluid. The goal is to not lose more than 2% of your body weight during exercise. Schedule an appointment with the Sports Dietitian to help determine your rate of sweat loss.