Snack Ideas It is recommended for all athletes to eat frequent snacks to fuel the body. If a cardiovascular event is more than two hours, additional carbohydrates are necessary. An increase of 500 calories is recommended. Protein and fat are discouraged during the athletic event due to their influence on carbohydrate’s rapid absorption and delivery to the muscles. A few hours pre and post event is a better time for protein or fat ingestion. The individual carbohydrate load is based on 2g of carbohydrate per pound of body weight or 8-9g per kilogram of body weight per day. The chart below will provide an example on how to replenish glycogen stores and assist with a better performance 24-48 hours after an event or game.
Timing
Snack & Meal Example
12-24 Hours Pre-event
Past & Meatballs
Rice & Chicken Note: Limit gassy vegetables such as cabbage, broccoli, brussel sprouts, or beans
During Event
Room temperature juice or engery drinks
in small frequent sips
Post Event
1-15 min = 18oz. juice & 1 small plain bagel
16-60 min = Sport's Bar
Edy McClure MS, RD, CDE, CD-N
94 Fox Run Drive
Southbury, CT 06488
