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Submit directly or Download. Less than 3 minutes. Guideline source. BMC Nutrition - case report. Last updated on. On the match day, the athletes should all enjoy a pre-game meal that should be sure to boost their performance.
It is important for this particular meal to be low in fat; this is due to the fact that fatty foods will generally take a longer time to digest. The consequence of this will be that the athletes may go to thepitch while still feeling full. The meal taken on the day of the game should be taken three hours before kick-off. It should ideally be high in complex carbohydrates, which should make up about 70 percent of the calorie requirements, the amount of protein should be medium and it should make up about 20 percent of the calorie requirements.
Finally, the meal should be low in fat; only about 10 percent of the calories should be fat. Protein is important as it stimulates insulin that enables the muscles to utilize glucose in a more efficient manner; furthermore, it also plays an integral role in energizing the brain.
The fat works to slow the absorption of carbohydrates in the small intestines; this enables the sugar to enter the bloodstream at a rate that is steady Dr. Carbohydrates produce more energy than fats per unit of oxygen that is consumed.
Complex carbohydrates can be derived from foods that include lasagna, potatoes,grain products, cereals and spaghetti. Simple carbohydrates, on the other hand, can be found in milk, fruits and honey. During the process of digestion, carbohydrates are broken down into glucose, which is then stored as glycogen in the muscles. Carbohydrate utilization tends to increase with increase in work intensity.
Some of the foods that can be prepared for the team before the game include: cereal or oatmeal, carrot juice and fruit. Another option is whole grain pasta with a sauce that should be low on fat. Low fat yoghurt may also accompany the meal. The team members should eat as well as drink just before and also during the game. It has been proven that consumption of sugars, for instance, sucrose, honey or candy moments before the exercising translates into reduced performance.
This can be explained by the resultant insulin rush that is further compounded by the fluctuating effects of high as well as low blood sugar. It is important to ensue that the athletes replenish fluids and food as the game is going on. The team members should be given quick energy carbohydrates, which have a characteristic high glycemic index. These are carbs that are capable of raising the blood sugar levels albeit quickly.
These foods include carrots, raisins, bananas and orange juice Medline Plus.
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