Sports Medicine MEALS FOR ATHLETES

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?

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

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.

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

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

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. 1. Hand signals: thumbs up or thumbs down to indicate agreement or disagreement use fingers to indicate a number selection such as “Which is the correct solution one, two or three?” teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010

Which Is Correct Pre-Game Snack? Red Vines/Coke Snickers/Diet Coke Pizza/Water Nachos/Hot Cheetos/Soda Dry Cereal 1. Hand signals: thumbs up or thumbs down to indicate agreement or disagreement use fingers to indicate a number selection such as “Which is the correct solution one, two or three?” teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010

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

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!

Partner A turn to partner B. 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. 20. A-B Partner Teach partner A turn to partner B tell or teach your partner the two most important things you have learned so far about... switch roles and repeat the process teacher calls on non-volunteers PROPERTY OF PIMA COUNTY JTED, 2010

Maintaining Energy Level During All-Day Events 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

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

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

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?