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Proper Nutrition-Contest Days

It is important to think about contest days in three phases: 

1. Pre-contest 

2. During Contest 

3. Post-contest

1.  Pre-contest, or the day/night before eat foods high in protein and carbohydrates, as well as plenty of vitamins and minerals.  A perfect meal would be steak, macaroni & cheese and salad.  It is also important to start ingesting plenty of water.

2.  During contest, or the day of games eat to maintain strength, energy and hydration.  A perfect day of meals would be: 

• Non-sugared cereal for breakfast with orange juice. 
• A light snack, no later than an hour and half before game.  A good snack would be an apple and a granola bar.
• Chicken or ham sandwich for lunch with fruit and carrot sticks. 
• Peanut Butter and Jelly sandwiches are also good sources of energy during game days.
• Snack in the afternoon: Crackers, fruit and vegetables.
• Don't ingest useless calories during game days.  Foods such as ice cream, cookies, cake, soda and candy are all high in sugar and low in nutritional content.  It can give a quick boost but does not sustain energy.
• Make sure to drink plenty of water during game days. 

3. Post-contest,  This may be the most important meal as bodies are trying to restore calories and energy that were used during the day.  Poultry, Red Meat and Fish are all good for this.  Any portion of vegetables.  Any type of side dish, such as potatoes, pasta etc.   

During the post-contest time bodies will crave calories and will absorb anything quickly.  It is important to stay away from high sugared foods as bodies will soak it up.