I am competing in a disc golf tournament this saturday. I would like to have plenty of energy for both rounds. What food should I eat the night before and just prior to the tourney the following morning?
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Carbohydrates, protein and fat’s!
A good dinner the night before would consist of a pasta based meal such as; meat lasagna/ cassarole or pasta or even pizza!
Examples:
Lasagna/ cassarole (Ground turkey/ ground lean meat or ground soy with durham wholewheat lasagna noodles or pasta/ noodles with a tomato sauce base, with diced vegetables inside and ricotta or a grated/ shredded cheese in/ ontop cassarole/ lasagna)
Consume with a side salad with dressing/ vinagrette or steamed- cooked vegetables in TBSP olive oil.
Optional wholegrain roll with 2tsp margerine and cup of 1-2% milk to drink.
Durham wholewheat pasta with a tomato sauce (or olive oil and herb’s/ spices with added sundried tomato and grated parmasean) with an added protein of choice in pasta (3oz sliced chicken/ salmon, turkey meatballs/ lean beef meatballs or meatless soy meatballs, 3/4 cup extra lean ground beef/ lean turkey/ ground soy, tuna, salmon, shrimp, scallops, turkey- chicken sasuages/ bacon, vegetarian sasuages/ bacon, beans, chickpeas, lentils, tofu, etc ..)
Consume with wholegrain roll 2tsp margerine and cup of 1-2% milk to drink.
Optional cooked- steamed vegetables, canned vegetables or salad with dressing/ vinagrette.
Pizza (try wholewheat crust) with an added variaty of vegetables (ie: tomato/ sundried tomato, onions, pepper’s, broccoli, spinach, articokes, pineapple, zuchinni, etc ..)
Also you’re choice of added lean protein (ground lean meat/ ground turkey, anchovies, chicken, turkey- chicken- vegetarian bacon, ham, etc ..)
Consume with a cup of 1-2% milk and choice of cooked- steamed vegetables/ canned vegetables or side salad with dressing/ vinagrette.
Optional 1/4 cup light creamy salad dressing (ranch) to dip.
Breakfast should contain something involving egg’s with added shredded cheese/ sliced deli meats and diced vegetables (omelette) with a cup of milk and a medium fruit with a slice of 100% wholewheat toast OR turkey sasuages/ turkey bacon.
Or, wholewheat toasts/ bagel/ english muffins with 2TBSP natural nut butter, optional jam. With milk/ yoghurt or cottage cheese and a serving of fruit.
Hope i’v helped, best of luck!