Getting ready to playWhen I ask a lot of you what you eat on game day, no one seems to have a clear idea on the best way to structure your game day food so you run onto the field fully fuelled but without any gut discomfort. The trick is to start getting ready food wise the day before the game and follow this style of plan on game day:
1) Always have some pasta or noodles the night before. Adding in some extra fruit juice can also help to carb and fluid load you.
2) Stick to protein and carbohydrates until 3 hours out. This means eggs for breakfast and lean meat on the sandwiches/pasta/rice at lunch.
3) Use just carbs when you are 1-2 hours out. Take a low fat muffin, cereal bar, power bar or sports drink to top your fuel up before game time.
4) Drink sports drink through the warm up.
Recipe of the Week: Susie’s Special Game Day Pasta
• 1 large chicken breasts, grilled
• 5 cups cooked pasta
• 1 cup pumpkin, cooked and cut into firm cubes
• 1 cup frozen peas, cooked
• 1 cup broccoli, cooked
• 1 jar tomato pasta sauce
• ½ cup light grated cheese
1) Preheat oven to 180°C.
2) Place all vegetables and chicken into a deep, round cake tin. Mix Dolmio sauce through mixture and sprinkle top with cheese.
3) Bake until heated through.
Key Question of the Week: I can’t eat on game day, what should I do?
At least try to carb load for a few days before and then try and get some simple carbs in every hour. Options are: 97% fat free cereal bar, Power Bar, Lemonade, cordial, fruit juice, sports drink, 97% fat free muffin, white bread, vegemite crackers, Paradise Light cookies
Susie Burrell - Dietitian/Nutritionist
www.susieburrell.com.au
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