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A Meal That Can Travel
Grab some tupperware or a mason jar because this one can go with you without a refrigerator!
Servings: 1
1/2 cup rolled oats
1/4 cup Grape-Nuts (or 1/2 cup of your favorite cereal)
1/4 cup raisins or other dried fruit
1/3 cup dry milk powder
Optional additions: brown sugar, diced fresh fruit to add just before eating
Directions: Measure and add all of the ingredients to a container of your choice. When you are ready to eat, just add one cup of water and stir. Don't forget to pack a spoon!
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WINForum's Sports Nutrition Game Plan provides tips and information- like timing your nutrition correctly to improve athletic performance
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3 Pre-Game Nutrition Tips:
Timing, Carbs & Plenty of Water
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The goal of the pre-game/workout meal is to fuel the body without causing an upset stomach, which could hinder an athlete's performance.
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- Allow the body plenty of time (3-4 hours for a meal, 1-2 hours for a snack) to digest before competition.
- Test what works the best during training rather than the day of the game or event.
- Include protein and fat, but in moderate amounts. Both take longer to digest!
- The body can be trained to handle food pre-workout. Start small with sips of juice or sports drink and work up to the equivalent of a small bowl of cereal with milk and half of a banana.
- During high-intensity workouts, allow for extra time to digest a meal and forego a snack. Why? The energy used to digest food gets re-directed to the working muscles so the body cannot use food that is still sitting in the stomach.
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2. Carbs Are Your Body's Best Friend
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Carbohydrates are not fattening. Extra calories are. It is easiest for the body to get energy from carbohydrates, which means athletes need to feed themselves foods containing carbohydrates to perform at their best.
Carbohydrates do not just come from bread and grains. They are also found in:
- low-fat milks and yogurts
- fruits
- starchy vegetables
- beans and lentils
Meals that are made up of 100% whole grains, moderate amounts of fat, and protein are great for several hours before competition. With only an hour or two, however, the body uses simple carbohydrates --white breads, juice, fruit, or granola bars-- much quicker than the whole grains.
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3. Water Counts For Something
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Did you know it can take the body up to 8-12 hours to re-hydrate?
The goal is for athletes to start their event with just the right amount of fluid. To do this, give the body plenty of time (a minimum of four hours) to both take in and get rid of the water it needs and does not need. Adequate time prevents an athlete from having to use the bathroom during competition.
Have athletes carry around a water bottle as a reminder to drink up throughout the day!
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What Athletes Should Eat If They Have A...
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EARLY MORNING EVENT
(Such as a road race, swim meet, or stationary cycling class)
- A carbohydrate-rich dinner and extra water the day before. On the morning of the event, about 6:00 or 6:30 a.m., a light 200- to 400-calorie meal (depending on
 the athlete), such as yogurt and a banana or one or two energy bars, tea, or coffee if desired, and extra water. They should choose familiar foods. If athletes want a larger meal, they can consider getting up to eat between 5:00 and 6:00 a.m.
MID-MORNING EVENT
(Such as a lightweight crew race, wrestling match, or other weight-class sport that requires a weigh-in one to two hours beforehand)
- Athletes who have to limit food and/or fluid intake to reach a specific weight have little time after weigh-in to prepare for the competition. They need to replace water, carbohydrates, and sodium. Food intake will vary depending on the athlete's tolerance for food within the one to two hour time frame. Choices may include:
- Chicken noodle soup, bread, and lots of water
- V8 juice, pretzels, and water
- Gatorade Endurance (more sodium than other varieties) and crackers
ALL-DAY EVENT
(Such as a hard hike, 100-mile bike ride, or a day of cross-country skiing)
- Have athletes cut back on exercise two days before the event to allow their bodies to restock their energy stores. Carbohydrate-rich meals should be eaten at
 breakfast, lunch, and dinner with extra fluids. On the day of the event, athletes should stick to a familiar breakfast. Bagels with a little peanut butter are a favorite. - During exercise, they should plan to eat carbohydrate-based foods (energy bars, dried fruit, or sports drinks) every 60 to 90 minutes to maintain energy levels. If stopping at lunchtime, advise athletes to eat a comfortable-sized meal, but to try to distribute calories evenly throughout the day. Foods with fat, such as peanut butter, nuts, and cheese, can offer sustained energy for long events. Athletes should remember to drink fluids before getting thirsty.
Adapted from: Nancy Clark's Sports Nutrition Guidebook, 4th edition
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| About Us |
The science-based contents of the Washington Interschollstic Nutrition Forum (WINForum) Site and Nutrition Navigator, such as text, graphics, images, and other material are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. WINForum clinics are accredited by the WIAA for coaches credit hours, and promote a healthy diet of fruits, vegetables, whole grains, protein and low fat or fat free dairy.
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