Transcript Document
PLANNING AN OPTIMAL TRAINING OR COMPETITION DAY BREAKFAST Goals: - Eat a variety of foods to create a healthy breakfast. Not a breakfast eater ? Now is the time to start! - Start hydrating early in the day, with a large glass of milk and some water. Why? - You need a variety of carbohydrate-rich foods, and protein replenish your fuel stores, gives you a jump-start on your day. -Your fuel tank is low after a night's sleep. - Go for a small meal when you have morning training sessions or morning competition and then plan for another breakfast post event What? Breakfast Option 1 1 cup high fibre cereal 1 banana 1 cup milk Breakfast Option 2 1 package high fibre instant oatmeal 1 apple 1 cup skim or 1% milk Breakfast Option 3 2 egg omelette 1- 2 slices whole wheat toast with margarine or jam 1 fresh orange 1 cup milk AM snack- fruit + yogurt, sandwich, toast and peanut butter, vegetables and glass of milk (always carbohydrate and protein ) LUNCH Goals: - Largest meal of the day (primary fuel source for your PM training session or PM event) - Make sure to get enough carbohydrate, and a moderate amount of protein and fat. Aim for 3-4 Food groups. - Make sure you get vegetables and fruits. -Hydrate with at least one large glass of water in addition to at least one serving of milk. Why? - Getting a variety of foods from 3-4 food groups will help ensure getting the nutrients you need to play well. - Fuel up for training or competition. What? Lunch Option 1 1 meat + cheese sandwich on whole wheat bread 1 cup baby carrots 1 orange Lunch Option 2 1 whole wheat pita bread + ½ can light tuna + 1 Tbsp mayo + ½ cup spinach ¾ cup Greek yogurt Banana 1 cup baby carrtos + hummus Lunch Option 3 1 soft tacos with meat, lettuce, tomatoes and cheese 2 cups spinach salad + 1 Tbsp low fat dressing Apple PM Snack (pre-training session or pre-event)- carbohydrate and protein- crackers + cheese, small sandwich, cereal + milk, etc. SUPPER- might include your recovery snack Goal: -Eat to restore energy used today refuel muscle and liver glycogen to be ready for next day’s training or events -Needs to be a complete meal- Have 1 or more serving each from each of the 4 food groups. Why? •Fuel stores are best replenished within a few hours after working out or competing •Your brain demands good nutrition to think better and faster. • Ensures all nutrient needs are being met for the day (increase your vegetable and fruit intake) What? Dinner Option 1 Whole wheat pasta + tomato sauce + lean ground beef 1-2 cups spinach salad 1 cup milk Dinner Option 2 2 slices Thick crust pizza with vegetables Garden salad with 1 Tbsp. Dressing ½ cup sliced fruit Dinner Option 3 3 oz. Grilled chicken + rice + cooked vegetables Garden salad with 1 Tbsp. Dressing 1 cup milk 1 homemade muffin Prepared by: Heather Hynes, MSc, RD Revised: December 2011 Sport Medicine and Science Council of Saskatchewan