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Pre-Workout Tips

• Consume pre-workout or pregame meal 3 hours prior to event. 
• Consume easy to digest carbohydrate foods such as cereal, bread, rice, pasta, and fruit.
• Consume lean protein such as chicken, fish, eggs, turkey, lean beef, and cottage cheese.
• Hummus, beans, eggs, lentils, soy products, cottage cheese and Greek yogurt are good protein sources for vegetarians.
• Do not eat a high fat meal. Avoid fried foods and heavy sauces. 
• Limit high sugar foods. This will cause a spike in blood sugar and loss of energy later.
• Avoid gassy foods such as broccoli, cabbage, onions, peppers, corn, and cauliflower.
• Do not try new foods or new combinations of foods on event day. 
• If you are having pregame jitters or loss of appetite, try liquid meal replacements such as Boost, Ensure, Smoothies, or Sports Bars. 
• 30-60 minutes before game time, eat a high carb snack to top off glycogen stores. Fruit, Gatorade, graham crackers, nutri-grain bar, granola bar, etc.
• Drink plenty of decaffeinated fluids with your pregame meal as well as before and during your event.

Post-Workout Tips

• Replace glycogen stores by eating adequate carbohydrates within the first 2 hours after exercise. 
• Include a protein source to prevent muscle loss and negative nitrogen balance.
• Take in 10-20g protein within 30-60 minutes of strength training.
• Balance out your meal with fruits and/or vegetables, healthy fat and dairy. 
• Rehydrate. Weigh before and after event to determine sweat loss. If you have lost more than 2-3 lbs, you have not hydrated well enough during your event. For every pound lost, drink 16-20oz hydrating fluid. The goal is to not lose more than 2% of your body weight during exercise. Schedule an appointment with the Sports Dietitian to help determine your rate of sweat loss.