Event Meals Chapter 5

Objectives Describe the importance of pre-event meals for morning, afternoon, and evening events Know the major difference between regular and athletic diets Know the significance of breakfast on performance

Pre-Event Meals Major difference between regular & athletic diet = TIMING Prevents you from feeling hungry before or after activity Supplies fuel to muscles Should be easy to digest & quickly emptied from the stomach

Pre-Event Meals Foods low in fat & protein, high in carbohydrates Fatty foods stay in the stomach longer & slow you down High fiber foods cause abdominal cramping Avoid raw fruits, salads & vegetables Should be eaten 2-4 hours before activity

Post-Event Meals Foods & drinks high in carbohydrates: Increase muscle glycogen stores Speeds up the body’s recovery time Sports drinks during the 1st 30 minutes can replace glycogen stores Meal high in carbohydrates & protein should be eaten 1-2 hours after activity Best time to get most of daily protein Important to rebuild microscopic damage making you less sore the next day

Morning Events Important to eat high carbohydrate meal the night before Light meal morning of event or late night snack Boosts muscle glycogen Prevents low blood sugar

Afternoon events Lunch = pre-event meal if game/practice is after school

Evening Events Eat high carb meals for breakfast & lunch

Breakfast Only meal that is both pre & post event Skipping breakfast generally leads to quicker fatigue & poor participation Eat foods high in complex carbs