Game Day Meal

In the last meal before the competition, there should not be any raw vegetables and fruits with a lot of pulp. Pre and Post Match Nutrition is very important. Some green foods, especially cellulosic, absorb water like a sponge and are digested in a very long time.

When Should the Pre-Match Meal Be Eaten?

The pre-match meal must be eaten at least 3 hours before the competition. This period is the digestion time of the eaten foods. The duration of the last meal can sometimes be 3.5-4 hours. If the food eaten is a small snack (jam on 1 slice of bread), the match can be played after 1-1,5 hours.

What should be in the pre-match meal?

Foods that are easy to digest should be chosen for the last meal. Carbohydrates should be preferred because of their easy-to-digest and energizing properties. Examples of pre-competition meals are as follows:

Pasta with cheese, noodle soup, compote, bread. Or it could be a mixture of skinless chicken, mashed potatoes, peach compote, juice, and mineral water. The fruit should not have a high acid content (orange-grapefruit…).

What should not be in the pre-match meal?

In the last meal before the competition, there should not be any raw vegetables and fruits with a lot of pulp. Some green foods, especially cellulosic, absorb water like a sponge and are digested in a very long time. Also, high-fat foods take longer to digest. These should be avoided.

What should be in the post-match meal?

In the post-competition meal, first of all, the decreased water and minerals in the body should be replaced. Water 30 minutes after the competition and milk or buttermilk 1 hour after the competition is the most appropriate drink.

Foods rich in carbohydrates such as bread, rice, potatoes and pasta should be preferred in order to fill the glycogen stores in the muscles and restore the blood sugar level.

Fresh fruits and vegetables rich in vitamins and minerals, milky desserts should be emphasized. Among the protein foods, those that are easy to digest such as chicken, fish, cheese should be preferred.

Is Nutritional Diversity Important?

Foods are different in terms of the nutrients and non-nutrient chemicals they contain. Different types of foods should be eaten for nutrients and other chemicals that the body needs. Eating different types of foods at meals is the basis for a balanced and adequate diet. Nutrient content of foods in the same food group is not the same. Therefore, the variety of foods in the same food group is also important. The appearance and presentation of the foods and meals you prepare is very important. Having different colors on your table is essential for both an appetizing and healthy diet.

Sporika carefully prepare meals for professional teams and offer them selection of high quality foods that is more suitable for their needs. We collaborate with club doctors and dietitians to arrange customized meal for every team.