(used with permission from Anthony Altiere)
The Two Fuels- Nutrition and Sleep
Eat a balanced diet:65% Carbohydrate, 20% Fat, and 15% Protein.
Eat close to the tree: fruits, vegetables, whole grains.
Have lots of color on your plate: color = nutrients.
Eat a good breakfast: start your day out right!
Red meat- maintains iron and creatine stores.
(Recommended- at least three 4 ounce portions per week)
Keep hydrated: water, sports drinks, and chocolate milk
Adaptation to training happens at rest.
Sleep is important for release of hormones that aid in recovery.
Consistency is key - establish a routine.
Most people need 7 to 9 hours of sleep per night.
Eating Before a Competition
Components of Good Pre-Event Meal:
The meal should be consumed 2-4 hours before the event.
The meal should be high in carbohydrates, with a small amount of fat and protein.
Generally, foods should be somewhat bland. Spicy, gas-producing, and other irritating foods should be avoided.
The meal should be low in dietary fiber.
The meal should be small in size (1000 calories).
Diluted, non-caffeinated drinks should be consumed.
Size of Your Meal:
Eat 4 hours prior to a meet for a big meal : for example- 2 large bagels with 2 tbsp peanut butter and 2 tbsp jam, 8 oz fruit yogurt, and 16 oz orange juice.
Eat 2 hours prior to a meet for a light meal : for example -2 c. spaghetti with ½ c tomato sauce and 8 oz. low-fat milk.
Allow an hour or less for a snack: for example- 1 medium banana, 1 pkg. instant oatmeal with 8 oz low-fat milk.
Examples of Pre-Competition Meals:
Ravioli with meal sauce, Italian bread, steamed vegetables, 'Salad with low fat dressing, canned fruit, and low fat/nonfat milk.
Ham/veggie sandwich on whole grain bread, fresh fruit salad, fig bars, sports drink
Baked chicken breast, rice pilaf, steamed broccoli, fruit yogurt, fruit juice
Lean turkey sandwich, baked chips, orange slices, low fat/ non fat milk
Pasta salad with veggies and lean ham, grapes, oatmeal cookies, water, and sportsdrink
Grilled chicken breast, rice pilaf, salad with low fat dressing, frozen yogurt, fruit juice
Pancakes, with syrup and margarine, orange juice
Refueling After a Workout or Competition
Guidelines for After Exercise Recovery:
Refueling Window- within 15-60 min of exercising
Replacing Glycogen Stores- 50-150g of carbohydrates
Repairing Muscle Tissue- 10-20 grams of protein (may also aid in glycogen storage)
Combine carbohydrate and protein in you recovery meal/snack (4:1 ratio).
Hydration (16 oz for every pound lost)
Examples of Recovery Snacks and Meals
The following foods provide 50g of carbohydrates. Eat 1-3 of these after heavy exercise and repeat after 2 hours until normal meal patterns have resumed.
12 oz of Sport Drink
12 oz of fruit juice
2 medium fruits - esp. bananas
1 jam or honey sandwich
3 muesli bars
1 large Mars bar or chocolate bar
2 breakfast bars
2 English muffins
1 cup of vegetable soup with large bread or roll
1 sports bar
1 large or 2 small fruit buns or scones
1 cup of trail mix
1 large baked potato with salsa filling
1-2 large pancakes with 2 tbsp of syrup
1 cup of yogurt
16 ounces of chocolate milk
1 bagel w/ peanut butter
1 large muffin
These foods provide 50g of carbohydrate and contain at least 10g of protein.
1-1.5 cups of liquid supplement (e.g. Carnation Instant Breakfast)
1-1.5 cups of milk shake or fruit smoothie
1 sports bar
1-2 cups yogurt or 1 muesli bar
1 bowl of breakfast cereal with milk or yogurt
1 can of baked beans or spaghetti on 2 slices of toast
1 sandwich (cheese/meat/chicken) and 1 fruit
1.5 cup of fruit salad with ½ carton of fruit yogurt
2 pieces of fresh fruit and 1/3 cup of mixed nuts
2 English muffins with peanut butter or 2 eggs (or egg whites)
1 large baked potato with cottage cheese or grated cheese filling
1 slice thick-crust pizza
1 bagel with 1-2 oz of lean meat or with peanut butter
2 cups of Chocolate Milk
Between Events Snack Foods
Backpack /Locker Snacks
Granola bars or energy bars
Dried fruit such as raisins, apricots, apples, or peaches
Oatmeal raisin cookies
Graham crackers and peanut butter
Fig! Apple/Strawberry Newtons
100 % fruit juice
Low fat/nonfat milk single servings
Yogurt cups and squeeze tubes
Fresh fruit and/or fruit cups
Peanut butter, turkey, ham, or roast beef sandwiches
Sample Meal Plan for Multiple Competitions
Time Sample Menu
6:30 AM breakfast
Oatmeal with low fat milk
8:30 AM Competition
9:00 AM Snack
10:30 AM Competition
11:00 AM Snack
1:00 PM Competition
1:30 PM Snack
3:00 PM Competition
3:30 PM Snack Apple Juice
4:30 PM Competition
5:00 PM Snack
Peanut butter and crackers
6:30 PM Dinner
Grilled chicken breast
Pasta and marinara sauce
Salad and low fat dressing
Low fat/nonfat milk
8:30 PM Snack
Low fat/nonfat milk or yogurt
Keep Healthy Foods at Your Fingertips
Food Group Sample Choices
Whole grain breads
Whole grain cereal like oatmeal or whole wheat flakes
Whole grain crackers like stone-ground wheat crackers
Barley or bulgur
Fruits and Vegetables
Color your plate with fruits, berries, and vegetables.
Variety in color, texture and flavor will provide a variety of nutrients.
100% fruit juices
Frozen 100% fruit bars
Milk / Dairy Products
Low fat/nonfat milk or soymilk
Low fat/nonfat cheese or cottage cheese
Low fat/nonfat yogurt and kefir
Low fat/non fat frozen yogurt or ice milk
Skinless chicken or turkey breast
Lean roast beef
Salmon, tuna, whitefish, and shrimp
Soy-based vegetarian burgers and meat alternatives
Nuts, seeds, and nut butters
Dried beans and peas
Monounsaturated fats: olive oil, canola oil, peanut oil
Polyunsaturated fats: safflower oil, com oil, fish oil
Foods containing recommended fats: peanut butter, walnuts, avocado, flax seeds
Sample High Carbohydrate Meal Plan
Oatmeal with low fat milk
8 oz Gatorade / PowerAde or other sports drink for every 10-20 minutes during the
Bagel with peanut butter
Chicken salad sandwich on whole grain bread
Carrot and pepper sticks
Low fat/nonfat milk
Dry cereal mixed with raisins and peanuts
Dinner Pasta with meat sauce
Salad with veggies/low fat dressing
Steamed broccoli and cauliflower
Frozen yogurt w/strawberries