PAGE 2: BEFORE
A pregame meal is a very important part of sports. If you don't have enough energy to fuel yourself, your body will not be able to keep up and perform at the level you want it to. The best things to eat before a game contain lots of carbohydrates and are low in protein and fat. Carbs are stored as energy and used throughout physical activity. Fats and proteins are not as easily digested, so it is best to consume low amounts. Carbs are easier to digest than fats and proteins, so it is best to eat more carbs are less fats and proteins. You also want to eat your pregame meal about two hours before. If you have to eat closer to game time, the best thing to do is eat smaller portions. Here are some examples of good pregame meals: Pasta with tomato sauce Yogurt w/fruit Bagel Turkey sandwich Waffles w/syrup Grilled chicken w/cheese Lots of professional athletes are superstitious about what they eat before games. For example, Derek Jeter used to eat pancakes and an omelet before every game, which is a good pregame meal. Hydration is also a crucial part of pregame nutrition. It is very important to drink fluids before you lose them in order to prevent dehydration. Sports drinks can also be a good source of carbohydrates before a game or activity. PART 2: I will talk about what the dietitian says about eating before athletics PART 3: I will be doing describing what I have eaten before sports and the effects they had on me. PAGE 3: DURING During a long day of athletics, like at a tournament, it is important to keep your energy levels up. The best way to do this is to continue to eat and drink between games. During small breaks, a high-carb small snack will help to keep you fueled while also allowing you to digest it quickly and avoid giving you a stomach ache. Some examples of good between-game snacks would be: pretzels, sports drinks, bananas. If you have more than a two hour break, another pregame meal or bigger snack would be better. PART 2: I will talk about what the dietitian says about eating during athletics PART 3: I will be doing describing what I have eaten between games and the effects they had on me. PAGE 4: AFTER Recovery is one of the most important parts of sports nutrition. While your body needs the proper fuel before activity, it also needs the right nutrients afterwards to be able to replenish anything lost during the event. This is when protein is most important. Carbohydrates are still important after sports, but protein helps to rebuild muscle, which is important to help strengthen muscles. PART 2: I will talk about what the dietitian says about eating after athletics PART 3: I will be doing describing what I have eaten after sports and the effects they had on me.
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Natalie S.I am a senior at Lake Shore High School and I go to Macomb Community College through the Early College program. I play volleyball, basketball, and softball, and I will play softball at Hillsdale College next year. Archives
December 2015
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