Meal Planning

Menu Planning

Build a meal that allows plenty of variety without overdoing it on choices.  Start with a carbohydrate or two (eg. Rice and tortilla), add protein (grilled chicken and beans), some healthy fat (guacamole or cheese), plenty of color (fruits and veggies), finish with fluids and you have yourself a high performance pre-game meal! 

  

The Base: Carbohydrate Sources

  • Pasta
  • Bread/Rolls/Pancakes
  • Rice- white and brown
  • Baked Potato (high in Potassium)
  • Wraps/Tortilla- for burrito bar
    Oatmeal
  • Pita Bread
  • Fruit

 

 

 

 Fat: Also for fuel

Healthy fats included in the pre-game meal will provide energy at lower levels of intensity (during a warm up or cool down).  Try not to overdo the fats if the pre-game meal is day of, to maximize absorption.

  • Guacamole
  • Vinegrette Salad Dressing
  • Cheese
  • Hummous
  • Olive Tapanade
  • Olive/Avocado Oil
  • Nut Butters
  • Nuts (be aware of allergies)

 Fat: Also for fuel

Healthy fats included in the pre-game meal will provide energy at lower levels of intensity (during a warm up or cool down).  Try not to overdo the fats if the pre-game meal is day of, to maximize absorption.

  • Guacamole
  • Vinegrette Salad Dressing
  • Cheese
  • Hummous
  • Olive Tapanade
  • Olive/Avocado Oil
  • Nut Butters
  • Nuts (be aware of allergies)

Protein: Repairing Muscles

About 20-25 grams of protein is needed per meal to account for needs of young athletes. This is the size of a deck of cards.  More is not better. Eggs with breakfast. Slow cooked meats allow for convenience (pork verde or teriyaki chicken in a crock pot). Meats can be pre-grilled or cooked. Or purchase already cooked meats (ex grilled chicken strips). Ground meats should be “extra lean” and fat can be drained off to optimize rebuilding.

Stay Hydrated!!

Drinks:  Lots of Water. Your pre-game meal should provide plenty of water and also milk. 2% milk provides a high quality protein source, hydration and carbohydrates for energy. Soy milk is the preferred alternative if an athlete has a dairy allergy, as nut milks contain no measureable protein or energy.

Pasta Bar

  • Meat Sauce (extra lean gr beef)
  • Marinara Sauce
  • Parm Cheese
  • Steamed or Roasted Veggies
  • Green Salad
  • Rolls
  • Milk
  • Fruit and Oatmeal Cookies

Burrito Bar

  • Slow Cooked Pork
  • No-Fat Refried Beans
  • Rice
  • Roasted Veggies
  • Guacamole
  • Milk
  • Yogurt and Fruit

Baked Potato Bar

  • Baked Potatoes
  • Pulled BBQ Chicken
  • Cheese/Cottage Cheese
  • Steamed Broccoli and Carrots
  • Bacon chopped
  • Salt/Pepper
  • Salsa

Breakfast

  • Pancakes or Bagels
  • Eggs
  • Fruit
  • Yogurt and Granola
  • Milk

With a bit of planning your pre-game meal and tournament fueling table can be a high performance masterpiece!  Be sure to include plenty of high energy carbohydrates, hydrating fruits and drinks, and a variety of easy to eat foods athletes love. 

Keep it simple and it will be a winner!

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