OSA / NTCO Recommended Meal Plans For Travel And Game Days

Meal Plans for Travel and Game Days

A. Breakfast 8:00 am

Cereals ( hot or cold )
Bread, buns, pancakes, waffles, muffins, bagels, jams, butter
Fresh or dried fruit, Juice, bottled water, skim or chocolate milk, tea, coffee

• Training (Optional) 10:00 – 12:00 noon

B. Lunch 12:30 pm

Soup, leafy green salads
Breads, buns, butter
Pizza, fish, chicken
Potatoes, rice, pasta
Vegetables, tomatoes, salad, beans
Fresh or dried fruit (bananas), nutrition bars
Juice, skim or chocolate milk, water, sports drinks

• Rest – Recovery
• Training (Optional) 4:00 – 6:00 pm
  

C. Supper 6:30 pm

Soup, leafy green salads
Bread, buns
Fish, chicken or as an alternative Beef, lamb, rabbit, turkey
Potatoes, rice, pasta, beans, tomatoes, vegetables
Fresh fruit (bananas), Juice, skim or chocolate milk, water, sports drinks

• Rest – Recovery

D. Snack

Fresh or dried fruit, bread, cake, pastries, water, nutrition bars

• Minimum fluid intake per day should be 3000 to 4000 ml
• Meal times will vary depending on game and training schedule
• If very hot avoid training in morning unless at 8 or 9:00 am.
• Meal intake should take place within 1 hour after training or game if possible, with carb or sports drink or supplement at least ½ hour after training or game if meal delayed. Chocolate milk is best taken after you cool down and important for regeneration and muscles healing and recovery. If game at 8:00 pm then consider no training for next morning to promote recovery and shift meals accordingly.
• During hot humid weather put extra salt on your food at meals

Meal Plan on Game Day ( Game at 6 or 7:00 pm )

A. Breakfast 9:00 am

Cereals ( hot or cold )
Bread, buns, pancakes, waffles, muffins, bagels, nutrition bars
Fresh and dried fruit
Juice, skim milk or chocolate milk, bottled water, tea, coffee

• Light training, walk or warm up

B. Lunch 1:00 pm

Soup, leafy green salads
Breads, buns
Pizza, chicken, fish
Potatoes, rice, pasta
Vegetables, tomatoes, salad
Fresh or dried fruit (bananas)
Juice, skim milk or chocolate milk, water, sports drink

• Rest

 Pre-game meal 3:30 or 4:30 pm depending on game time

Toast, pastries, cake, high carb sports bars
Muffins, bagels
Juice, water, sports drink
(avoid fresh fruit- can cause diarrhea)

• At Stadium, water, Gatorade, electrolyte sports drinks ( should be properly diluted, not too sweat )
• Game
  

C. Supper 9:30 – 10:00 pm

Soup, leafy green salads
Bread, buns
Fish, chicken or as an alternative Beef, lamb, rabbit, turkey
Potatoes, rice, pasta, tomatoes, vegetables
Fresh or dried fruit (bananas)
Juice, skim milk or chocolate milk, water