Wednesday, April 15, 2009

The Pre-Game Meal

A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most nutritionist recommend small pre-game meals that provide 500 to 1,000 calories.

The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables). They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.

High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid and contribute to dehydration, cramping. Don't consume any carbohydrates one and a half to two hours before an event. This may lead to premature exhaustion in endurance events.


Pre-Event Meal Plan 1
Milk, skim - 1 cup
Lean meat or equivalent - 2 ounces
Fruit - 1 serving (1/2 cup)
Bread or substitute - 2 servings
Fat spread - 1 tp



Pre-Event Meal Plan II(approximately 900 calories)
Milk, skim - 2 cups
Cooked lean meat or equivalent - 2 ounces
Fruit - 1 serving (1/2 cup)
Pasta or baked potato - 1 cup or 1 medium
Bread or substitute - 2 servings
Vegetable - 1 serving (1/2 cup)
Fat spread - 1 teaspoon
Dessert: Angel food cake or plain cookies - 1 piece 2 cookies



39 comments:

  1. The meal plans help. It's one thing to know generally what to eat and another to make the selections. Tks.

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  2. 如果成為一支火柴,也要點亮一個短暫的宇宙;如果是一隻烏鴉,也要叫疼閉塞的耳膜。

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  3. 先為別人的快樂著想,是超人;先為自己的快樂著想,是凡人;使別人不快樂,自己也不快樂的,是笨人。..................................................

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  4. 愛,拆開來是心和受兩個字。用心去接受對方的一切,用心去愛對方的所有。......................................................................

    ReplyDelete
  5. 傻氣的人喜歡給心 雖然每次都被笑了卻得到了別人的心..................................................................

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  6. 一個人的際遇在第一次總是最深刻的,有時候甚至會讓人的心變成永遠的絕緣。......................................................................

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  7. 卡爾.桑得柏:「除非先有夢,否則一切皆不成。」共勉!.................................................................

    ReplyDelete