Pre/Post Game Meal Preparation

When preparing for a workout, practice, or game many people think you just need to have the athletic ability to be able to do those things efficiently. One of the most impactful things before exercising is what you consume before and after the workout. Drinking water plays a huge role as well. As an athlete, females should drink just about 4.0 liters (16 cups) of water a day and males should drink about 5.7 liters (24 cups) a day. Obviously, drinking that much water every day is very hard, but if you are close to the goal amount you will still see the benefits. Although water is probably the best option, many other beneficial liquids that will give you plenty of nutrients, hydration, and vitamins include chocolate milk, Gatorade, smoothies, Body Armor, tart cherry juice, and orange juice.

Before games, workouts, or practices the best thing for you to do is consume a lot of carbs and protein the night before. Eating carbohydrates gets your body ready to build and repair muscles. Some examples of some healthy high-carb foods are oats, buckwheat, unprocessed or minimally processed whole grains, vegetables, and fruits. Some examples of proteins are chicken, salmon, eggs, peanut butter, beans, and Greek yogurt. After games, workouts, or practices the best thing you should consume is carbohydrates and protein, however, you want to look to avoid pure-protein foods, right after, because your body will just use it as fuel. Some good post game or workout snacks include Greek yogurt, fruit, low fat chocolate milk, pretzels, and whole-grain bread. After about 30 minutes your body will then need another meal to restore muscles, remove lactic acid, replenish oxygen, ATP, and creatine. Good meals include grilled chicken, oatmeal, burrito bowl or burrito, salmon, fish, canned tuna, vegetables, and fruit.

Many athletes have the ability to perform very well during games, practices, or workouts but can elevate their performance with the proper nutrition. Eating and drinking the right foods will not only help your athletic performance, but it will also help you feel less tired and feel and look healthier because you are getting the nutrients your body needs. I believe that meal preparation is very important when performing any type of workout.