1. Sports Medicine
MEALS FOR ATHLETES

2. How did you feel during the game?
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 – 4 hours before event which allows enough time for digestion
Eat foods high in carbohydrates with a small amount of lean meat, or perhaps a small amount of dairy.
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. T-bone Steak/Sweet T
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

8. Which Is Correct Pre-Game Snack?
Red Vines/Coke
Snickers/Diet Dr. Pepper
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

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 16 oz. of fluids
Contain complex carbohydrates, protein, and fats
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. 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 fat
Pace your eating evenly throughout the day
Try to avoid eating an hour before event
NO SODA

12. Examples of All-Day Event Meals
BAGELS
GRANOLA BARS
YOGURT
LOTS OF WATER!
ENGLISH
MUFFINS
FRUIT
PASTA
PROTEIN BARS