Lunch Menus
It takes 30 minutes to days before what is eaten contributes to performance,
thus the importance of adequate glycogen stores. Factors that slow down absorption
are the amount of fiber and dehydration.
Lunch Menus
It takes 30 minutes to days before what is eaten contributes to performance,
thus the importance of adequate glycogen stores. Factors that slow down absorption
are the amount of fiber and dehydration.
Prior to a competition allow 1 hour for a blended meal of a small snack & a high carbohydrate beverage, 2-3 hours for a small meal and 3-4 hours for a large meal to digest.
Eating foods high in sugar prior to competition results in a temporary increase in energy but quickly leads to a fast drop in energy. The body increases insulin production in response to the ingested sugar; this lowers blood sugar levels and results in decreased performance.
High carbohydrate—low fat:
1. a whole grain bread veggie sandwich without mayonnaise, 1 cup of skim milk
2. 1 small bowl ( 8 oz) chicken noodle soup & 4 saltine crackers
3. thick-crust Pizza (single cheese, no meat), 1 piece of fruit
4. 2 slices of hearty bread (whole grain), 2 Tbs of peanut butter, 2 Tbs of jelly, 1 large apple
5. 2 slices of mushroom pizza, and 1 cup sugar-free lemonade, 1 piece of fruit
General sports nutrition ( not strictly high carb low fat): 2 oz. turkey sandwich on 2 pieces whole wheat bread, 2 tsp. mayonnaise, lettuce, tomato, sprouts, 3/4 cup pretzels, 1 apple.
Eat several small meals (5+) throughout the day for consistent energy and for increasing your metabolism.
References
Bonci L. Nutrition Conditioning Goals for Athletes. University of Pittsburgh Medical Center Health System. 2004.
Jasonides A. Lecture: Sports Nutrition: The Basics. 3/19/2001.
Last updated 12/16/2005 by MIT Sports Medicine: K. Davis
Copyright by MIT 2005
