Fueling for Game Day: Plan it Out

You wouldn’t drive a car down the highway with the gas tank on “LOW”.  Likewise, your body and brain can’t function optimally without the proper fuel.

Please see some helpful tips from Liberty Mutual Insurance Play Positive™ below for what to eat before, during or after a competition.  Download our helpful tool to remember them come game day!

BEFORE COMPETITION

• 4 -6 hours before your competition eat your final meal
• Pack a lunch or make a smart decision to postpone a large meal until after you are finished
• 2 – 3 hours before your competition eat something simple (taste-wise) containing mostly carbs and protein,  It’s wise to steer clear of strong flavors and seasonings as these can be more difficult to digest and can cause indigestion on a nervous stomach.
• 1 Hour or Less before your competition stick to carbohydrates, with maybe a little protein if you are one to get hungry during a competition
• Avoid foods higher in fat around competition time.
• Beverages are easier to digest than solid foods
• High water-containing fruits like oranges, melons and apples are also good options because they digest quickly.

Examples of Foods:

• 4 – 6 Hours Beffore
  Turkey Sandwich
  Large Salad w Chicken/Fish
  Pasta Dish
  Bowl of Soup and Sandwich

• 2 – 3 Hours Before
  Low fat yogurt
  Cereal and milk
  Fresh fruit
  Hummus and pita
  Small fruit smoothie

• 1 or Less Before
  Fruit Juice
  Chocolate Milk box
  Orange/Apple/Melon
  Cereal Bar

DURING COMPETITION

• Hydrate!
• Water for the first hour and then an electrolyte beverage after that.  In excessive heat, an electrolyte beverage can be consumed in the first hour.
   

Examples of Foods:

• Water
• Electrolyte Beverages / Sports Drinks

POST COMPETITION

• Carbohydrate-rich foods eaten within the first two hours after intense physical activity helps athletes recover
• Protein is also important after a competition to repair the wear and tear on youth athletes’ muscles. 

Examples of Foods:

• Pasta
• Rice
• Breads
• Milk
• Yogurt
• Cereals
• Meat
• Fruits
• Vegetables

At Liberty Mutual Insurance, we constantly look for ways to celebrate the countless acts of sportsmanship and integrity shown by people every day. We created Play Positive™, powered by Positive Coaching Alliance, as part of this belief to help ensure that our kids experience the best that sports have to offer in environments that promote and display good sportsmanship. We believe kids can learn valuable life lessons when coaches and parents come together to support winning on and off the slopes.

© 2014 Liberty Mutual Insurance