Understanding basic nutrition guidelines for pre and post-game fueling is crucial for athletes, with recommendations applicable to most active individuals.
Protein Low to moderate protein intake.
Carbohydrate Your pre-game meal should be higher in carbohydrate than your post-game meal.
Carbohydrate High-quality carbs facilitate protein absorption into muscles for repair and recovery.
Fat Having higher amounts of fat is a great idea after a competition.
1. Wendy’s Pre-Game: High-quality carbs aid protein absorption for muscle repair. Pro Tip: A single packet of your favorite protein powder and mix into oats.
2. Applebee’s Pre-Game: Cedar Grilled Lemon Chicken: grilled chicken, Granny Smith apple relish, rice, cranberries, honey-glazed pecans, & quinoa. Post-Game: Pepper Crusted Sirloin & Whole Grains
3. Chipotle Pre-Game: Burrito Bowl: brown rice, grilled chicken, fajita, & salsa. Post-Game: Taco Salad: In addition to the bed of lettuce, request any protein of your choice, rice, beans, fajita.
3. Chik-Fil A Pre-Game: Greek Yogurt Parfait + Bowl of Chicken Noodle Soup + Side of Fruit Post-Game: Grilled Chicken Market Salad or Spicy Southwest Salad
Don't hesitate to ask for specific items not on the menu. Be respectful and appreciative, and most places will accommodate your request.
Sometimes when you’re in the moment, it can be really hard to justify spending more for higher quality food.