Optimize your performance
By: Zach Lewandowski
Carbohydrates are an important source of fuel for athletes. Try to consume a higher carbohydrate meal 1-3 hours before a workout or sports game. Some examples are pasta, fruits, starchy vegetables and cereals.
Endurance athletes aim to eat between 1.2-1.4 grams of protein per kg of body weight per day and resistance and strength-trained athletes eat as much as 1.2-1.7 grams protein per kg of body weight. Some examples are chicken breast, turkey and fish.
When competing in ultra-endurance events, fats become very important and can contribute 60-70% of energy requirements. Foods such as avocado, salmon and peanut butter are a great source of healthy fats
It is essential for athletes to maintain proper hydration. A good rule of thumb is to consume 5 to 7 mL per kilogram of body mass approximately four hours before an event.
PRE-GAME MEAL IDEAS
Diced potatoes with eggs and whole wheat toast
Cereal of your choice with milk
Turkey with potatoes or pasta