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There are no magic foods that will replace hard work and good training, but if you follow these simple ideas you are well o­n the way to helping to achieve your best performance.

Pre-Play
Before a match/competition, it is important to top up o­n fuel stores. The meal should be familiar. Do not experiment with new foods prior to competition. Eat at least 2-3 hours before competition to allow time for comfortable digestion. The meal should be high in carbohydrates and low in fat, protein and fibre. Ensure adequate fluid intake with your pre-event meal and if anxiety is a problem before an event, a liquid meal supplement can take the place of a solid meal e.g. fruit smoothies, commercial low fat liquid meals.....and don't forget to drink a glass of water.

Examples of Pre-event meals (2-3 hours before competition)
- breakfast cereal & skimmed milk (or low fat milk) & fresh/canned fruit
- muffins or crumpet or toast with jam or honey
- pancakes and syrup
- fruit salad & low fat yoghurt
- baked potatoes with low fat filling
- toast and baked beans
- pasta with low fat tomato sauce
- roll or sandwich with banana filling

During play
In events lasting longer than 90 mins you will benefit from taking fluid and some fuel (carbohydrate) during activity. Suitable carbohydrate choices are:

- 500-1000ml Sports Drink
- 10-20 jelly beans
- 2-3 pieces of fruit
- 1 low fat Sports Bar
- 1-2 low fat Muesli/Breakfast Bars

When competing in several games over a day it's important to have regular carbohydrate snacks in between events to top up fuel levels and help delay the o­nset of fatigue. It’s important to be prepared and take suitable food along with you. Make sure it's something you have tried before.

Under 1½ hours between events:
- water (provides fluid o­nly)
- sports drink (Carbohydrates & Fluid)

1½ - 2 hours between events:
- water (provides fluid o­nly)
- fruit juice, sports drink, fruit, soft drink, jelly babies, liquid meals.

2 - 3 hours between events:
- rice cakes with banana/honey/jam, low fat muesli bar, fruit, fruit bread, jam/honey sandwich

Eating for Recovery
Refuel your body with carbohydrates in the first 15 mins after exercise and then again in 2 hours time. The amount of carbohydrate that needs to be consumed is between 50g - 100g. Drink water or sports drink regularly after training or competition.

Quick, low-fat and nutritious:
- 250ml of home-made low-fat milk shake/fruit smoothie
- Cup of thick vegetable soup with a wholemeal roll Salad sandwich and a piece of fruit, 200g carton of low fat fruit yoghurt,a muesli bar (not chocolate)
- Large baked potato (250-300g) with low fat filling and a glass of skimmed milk
- Bowl of cereal with skimmed milk
- Bowl of fruit salad with ½ (200g) carton of low-fat fruit yoghurt

(The information in this article is of a general nature. Individual circumstances may require modification.)

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Chocolate provides an almost immediate rush of energy, but the downside of chocolate is it peaks very quickly and you wind up becoming extremely tired. It's similar to dousing a flame with gasoline. There is immediate intensity and energy release, but it burns out too quickly and sometimes kills the fire.

--
Sports Medicine Australia
26 January 2002
Taken from badders.com

Preberi si tudi naslednji članek:
Food, Fuel and Serious Athletes