The meals the day before the event would normally consist of consuming a lot of carbohydrates, as well as other vitamin, minerals, proteins etc. but mostly carbohydrates, this is also known as “Carbohydrate Loading” or just “Carb Loading”. Carb Loading is essential as all it is, is storing energy therefore, using it all up for the day after which also makes you last longer, especially when it’s an all-day event such as my chosen sport. Carb Loading has been demonstrated to improve endurance exercise by allowing athletes to exercise at their optimal pace for a longer time.
It is estimated that carb loading can improve your performance over a set distance by 2-3% Breakfast – Low-Fibre Breakfast Cereal (preferably special K cereals), 1 banana, and orange juice. As mentioned recently, these foods are essential in the diet prior to the event because all these foods have one thing in common, Carbs, and also, Carbohydrates are essential for the day prior to the event because they are practically energy boosters and just the beginning of the Carb Loading process.
The banana is also the best fruit source for B6 which helps with the production of neurotransmitters including serotonin and gamma-aminobutyric acid (the body’s anxiety level and mood). Banana also contains your everyday vitamins such as Vitamin C, B group vitamins folate as well as niacin, riboflavin and pantothenic acid. Orange juice is very low in Saturated Fat, Cholesterol, and sodium. It is also has a good source of Thiamin, Folate and Potassium, and a very good source of Vitamin C. Also packed with carbs considering it’s a drink. Morning Tea – Toasted muffin with honey, some sort of sports drink (Gatorade, PowerAde etc. Toasted Muffin is packed with carbs as more than 3 quarters of it contains carbohydrates. This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Thiamin, Folate, Manganese and Selenium. Contains also small portions of Vitamin C, Vitamin E, Vitamin K, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid, and Choline. Honey as being a source of Carbohydrates, also contains Vitamin B6, Thiamin, niacin, riboflavin, pantothenic acid and certain types of amino acids. Lunch – Medium Rare Beef with white rice and veggies. Any type of drink will do.
Medium Rare Beef is a great source of carbs, especially when it comes to carb loading! It is low in sodium, as well as being a good source of Riboflavin, niacin and zinc, and a very good source of Protein, Vitamin C, Vitamin B12, Iron, Phosphorus, Copper and Selenium. White Rice is practically overdosed with Carbs as 90% of White Rice, is carbohydrates, it is also very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Thiain, Folate, Manganese and Selenium. & veggies overall is just good for you. Afternoon Tea – Banana Smoothie made with low-fat milk.
The banana smoothie is a very tasteful and joyful food/drink, by saying that, this thing is loaded with carbs as about 92% of contains carbohydrates, it is also very low in saturated fat and cholesterol as well as containing a very good source of Vitamin C. Dinner – a 1 to 2 cups ratio of pasta sauce to cooked pasta, 3 slices of garlic bread, 2 glasses of cordial/water. I will be using spaghetti as my example. Spaghetti is a very well know dinner recipe for having a very good dose of carbohydrates as it comprises over 80% of carbs. It is very low in Saturated Fat and Colesterol.
It is also a good source of Thiamin, Folate and Manganese, and a very good source of Selenium. Garlic bread’s main good is that it is very low in cholesterol, and that it is high in carbohydrates, holding up to 70%. Also contains Vitamin C. Cordial is 100% carbs so it’s a must when carb loading and it’s nice! Meals the day OF the event On the day of the event, carbohydrates is the last thing you should be eating when it comes to game day, as it will fill you up very quickly, making you feel sick comes game time, and even fatigued. The main priority to consume is protein, which is a quick source of energy.
It is also important because when playing the sport, you are parts of muscles which lead to some sort of building in the muscle. the carbs will produce that being, that is where protein will come essential. Breakfast – 2 Scrambled eggs with grilled tomato. Scrambled is a must when aiming for protein in your breakfast, about 50% of protein is consumed within scrambled eggs, it also a good source of riboflavin and selenium and with grilled tomato, it just tops it off with its magnificent taste ! Grilled Tomatoes is very low in saturated fat and cholesterol.
It is also a good source of dietary fibre, vitamin E, vitamin k, thiamine, niacin, vitamin B6, folate, iron, magnesium, phosphorus and copper, and a very good source of vitamin A, vitamin C, potassium and manganese. By adding these two foods together, they create a good source of protein intake! Morning Tea – Trail mix which involves sunflower seeds, mixed nuts, cranberries, goji berries and raw cacao nibs. Trail mix is a great source of protein, sunflower seeds themselves are also a fantastic way to quell hunger and a great source of vitamin E and B1, also being very low in saturated fat, cholesterol and sodium.
It is also a good source of niacin, folate, pantothenic acid and iron, and a very good source of protein as mentioned previously, thiamine, magnesium, phosphorus, copper, manganese and selenium. Mixed nuts have a magnificent taste to them as they provide the essentials, very low cholesterol and sodium, also being a good source of protein, copper and manganese. Cranberries have very low saturated fat, cholesterol and sodium. Goji berries are full of antioxidants! It is very low in saturated fat and sodium though having a good source of vitamin C, and dietary fibres.
Raw cacao nibs are a healthy alternative to processed chocolate, and everyone loves chocolate! It contains a very good source of dietary fibre, calcium and iron. Lunch – salad of spinach, cucumbers and kidney beans. Spinach in a salad is a must; it’s just so delicious and refreshing, as all vegies are though. It is a good source of dietary fibre, protein, vitamin E, riboflavin, phosphorus and potassium and a very good source of vitamin A, vitamin C, vitamin K, folate, calcium and magnesium. Cucumbers are like eatable water, it’s so refreshing, especially when put into a salad with these foods.
It is very low in saturated fat, cholesterol and sodium, also being a good source of dietary fibre, thiamin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, copper and manganese, and a very good source of vitamin C and vitamin K. Kidney beans are a great source of fibre and high quality protein also being low in saturated fat and very low in cholesterol. Afternoon Tea – cashews and grapes (Not too much. Max. 15 of each) Cashews have a great source of protein, as well as magnesium and copper.
It is also very low in cholesterol and sodium. Grapes are also a good source of protein with that natural sweetness it has to offer. It is also very low in saturated fat cholesterol, and being a good source of vitamin C and vitamin K. Dinner – Pita Chicken Breast with Spinach The pita chicken breast is very high in protein, as well as being a good source of fibre and being low in saturated fat and cholesterol. Refer to lunch for spinach. Meals the day AFTER the event So after the big game day, you’re buggered and tired, etc. so really all you eed to do is Carb Load again, because you need all that energy stored in your body again. So post event meals will all just be about regaining back the carbs so you are fully replenished the next day and so for… Breakfast – Wholegrain bread with peanut butter spread. These two elements of food, are not only just good for you, but also very tasty and a perfect source of carbohydrates when having this for brekky. Wholegrain bread is not everyone’s favourite but it is very good you, especially on a carb loading phase, it is low in saturated fat, and very low in cholesterol.
It is also a good source of selenium, and a very good source of manganese. Peanut butter is a very favoured spread when it comes to breakfast. It is also very low in cholesterol as well as being a good source of niacin and manganese and when spread over the top of wholegrain bread, it then becomes very high in carbohydrates and protein. Morning Tea – 2 fig bars. Fig bars are a very tasteful morning tea snack, as it is low in saturated fat and very low in cholesterol and also very high in carbs. Lunch – Skinless Roasted chicken breast with baked tortilla chips.
Chicken and tortilla chips are just one of those foods which you would not go together, but they sure do go together, and are very healthy for you. The skinless chicken breast is low in sodium & is also a good source of vitamin B6 and phosphorus. Tortilla chips are very high in carbs and very low in cholesterol. Afternoon Tea – 2 medium apples. 2 medium apples are almost more than enough for afternoon tea as they are very high in carbohydrates, and they also taste magnificent. They are very low in saturated fat, cholesterol and sodium, and they are also a very good source of dietary fibre and vitamin C.
Dinner – Baked Salmon with Brown Rice. Baked salmon is very tasteful and wonderful in tasted as all the nutrients and vitamins are not lost when baking it, and brown rice just tops it off really… Baked Salmon is a very good source of Niacin, vitamin B12 and selenium, and when eaten with rice, becomes very high in carbohydrates. Brown Rice is low in saturated fat, and very low in cholesterol and sodium and is also a good source of selenium, and a very good source of manganese. (DRINK ANY SORT OF BEVERAGE BESIDES SOFT DRINKS WITH ALL OF THESE MEALS)