Pre-Exercise Eating

Pre-Exercise Meal

• Purpose:  To provide adequate fuel/energy for game
• Timing:  3-4 hours pre-exercise or game
• Meal Combination:    50-70% carbohydrate, moderate protein,  low fat, low fiber
• Hydration:  16-20 oz water/sports drink
• Examples:
» Grilled chicken breast, 2 cups pasta, marinara sauce, fruit salad
» White fish, 1-2 cups brown rice, small green salad, roll
» 3 oz lean steak, 1 cup potatoes, green beans, 1 cup cold pasta salad, 1 wheat roll
» Thick wheat bread sandwich w/3-5 oz turkey or ham,
lettuce tomato, mustard, 1 cup cold pasta or fruit, part of energy bars
• Finicky Stomach:
» Meal Replacement shake or smoothie (with protein)
» Energy bar and Gatorade

Pre-Exercise Snack

• Purpose:Quick burst of energy, maintains blood sugar levels
• Timing:0-30 minutes pre-exercise/game
• Content:Mostly carbohydrate, little protein, no fat
• Hydration:5-10 oz water/sports drink
• Examples:
» 1/2 energy bar & 1 cup Gatorade
» Energy shake
» Fruit
» Granola bar (low-fat)
» Fruit snack
» Crackers (animal, graham, gold fish, wheat crackers)

Pre-Exercise Plate

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.