Category: Diet

Pre-game meal planning

Pre-game meal planning

Sections Business Culture Health Research Youth Pre-gaje Pumpkin Seed Crackers Watch Opinion From Our Planniing. Remember, there is no one-size-fits-all approach to pre-game meals. Breaking Stride Can I Go Back In Yet? Thanks for signing up. This can lead to stomach cramps or other gastrointestinal symptoms during exercise.

Pre-game meal planning -

After the game, athletes should eat a high-protein meal that contains poultry, meats, fish, or legumes. Though athletes may feel fatigued, Sentongo cautions against overhydrating, which can cause light-headedness and even more fatigue.

Energy drinks are becoming increasingly popular with young athletes. However, this is mostly because of marketing and not safety. Many young athletes who consume energy drinks strongly believe they have a positive effect. However, research shows that young athletes who rely on energy drinks are more likely to engage in health-damaging physical intensity and experience more adverse health symptoms like headaches, stomach aches, hyperactivity, and insomnia poor sleep.

Therefore, the consumption and reliance on energy drinks should be discouraged in athletes. Pediatric gastroenterologist Timothy A. Sentongo, MD, specializes in chronic disorders that affect growth and nutrition in children, including short bowel syndrome, food intolerances, feeding problems and cystic fibrosis.

At Comer Children's, your child benefits from the combined expertise of many of the nation's leading specialists in gastrointestinal diseases. Our gastroenterologists are nationally and internationally recognized for providing breakthrough care of complex digestive diseases.

Save time by skipping the trip to the doctor's office and video conference with your provider instead. We offer online appointment scheduling for adult and pediatric primary care and many specialties.

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Forefront Pediatrics. What young athletes should eat before and after the game. March 1, Written By Timothy Sentongo, MD Topics Gastroenterology Pediatrics Health and Wellness Wellness Timothy A.

Sentongo MD Pediatric Gastroenterology. Call Us At Video Transcript. If you want to be at the top of your game, you need good hydration, a meal of complex carbohydrates the day before and a high-protein diet after. If you are looking for gluten-free carbohydrates to enjoy as part of your pre-game meal, take time to read my blog: Gluten-Free Pre-Workout Meals and Snacks for Athletes.

In addition to carbohydrates, athletes can include a moderate amount of lean protein with their pre-game meals.

When considering the preparation method of proteins to enjoy with your pre-meals, choose items that are grilled, baked, roasted, or steamed rather than deep fried.

Fried foods tend to be high in saturated fat, thus they are not an ideal choice prior to a game. In addition to know the best foods to include in a pre-game meal, it is important for athletes to know what foods to avoid as well. Consuming these foods too close to the start of activity may lead to GI distress during the game 1.

Some individuals also feel better when they limit foods containing lactose i. milk, yogurt as well as spicy foods hot sauce, jalapenos prior to competition. Since every athlete is unique, it is important to find the foods that work best for you. For additional plant-based options, check out my blog: How to Build an Ideal Vegan Pre-Workout Meal.

When planning your pre-game nutrition strategy, remember that as you get closer to the start time of the game, the size of the pre-game meal you eat should decrease. In addition, as you get closer to the start of the game, your focus should be on consuming carbohydrates for energy.

When athletes have less time before the start of a game ~2 hours , they can enjoy a high-carb mini-meal. The mini-meal should include a food that provides a good source of carbohydrates paired with a food providing lean protein. Then in the hour before the start of the game, I recommend athletes consume high-carb pre-game snacks that will provide them with a quick source of energy for the upcoming competition.

Therefore, starting the game in an optimally hydrated state is important. Hydration is key during this time. Although there are certain foods that provide energy-boosting hydration as well. Hydrate based on the length and intensity of the activity.

Replace fluids according to thirst and weather. The most important meal on game day is what you eat after your game or workout. During heavy exercise, your body taps into your glycogen storage for energy, which is the fuel stored in your muscles.

This will ensure that your energy stores are refilled, your muscles that were broken down are given nourishment to rebuild and repair, and will keep your metabolism at a steady pace. The sooner you refuel, the better! Electrolytes are essential minerals that your body needs to stay hydrated before, during, and after exercise.

But they do more than that. Adding an electrolyte supplement to your drink throughout the day will keep you in check. Adding lemon and a bit of sea salt to your drink will do the trick as well!

Schedule lpanning Pre-game meal planning Online. Get an online second opinion from Native Fish Species of our experts without having to leave your home. Get a Second Opinion. MyChart UChicago Medicine. Written By Timothy Sentongo, MD. Sentongo, MD. Pre-game meal planning a well-planned jeal meal can help ensure athletes are mela to meaal at their best Antioxidant-rich smoothie recipes the upcoming competition. Equipping Pre-game meal planning with ideas for the best pre-game can help set them up for sports nutrition success. Eating too much food, too close to your event may result in an upset stomach during the game. When possible, schedule your pre-game meal to be eaten hours prior to the competition. This allows time for your body to digest and for you to go to the bathroom if needed before the start of the event. Pre-game meal planning

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