PRE-EVENT MEAL & TRAVEL TIPS for ATHLETES

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Across
  1. 1. When traveling _____ the most vital sports equipment, shoes, clothing, etc. into a carry-on travel bag to avoid lost luggage during airline travel
  2. 4. _____ sources prior to an event should be lean/low-fat and eaten in moderate amounts to limit slow gastric emptying and/or possibly abdominal cramps
  3. 8. Four hours or more prior to an event, _____ (or slow) glycemic-index carbs are recommended due to their slower absorption rate (& lower rise in blood glucose level) providing a longer, more sustained fuel source for the muscles
  4. 9. As the time frame for an exercise event becomes closer, the size, and the carb & calorie content of a pre-event meal should be _____
  5. 13. High _____ (or sodium) foods/beverages consumed in advance of exercise may benefit athletes prone to severe muscle cramping, but may also cause fluid retention and/or bloating
  6. 15. _____, palatable, and well-tolerated foods & beverages are best to consume prior to an important exercise competition
  7. 16. _____ and caffeine intake may possibly increase risk for hydration, especially during airline travel
  8. 17. Plan _____for out-of-town travel by researching in advance hotel accommodations, healthy restaurants, grocery stores, sporting goods shops, work-out facilities, etc. to provide for any exercise and/or nutritional needs that may be needed or forgotten upon arrival
  9. 18. The ACSM guideline for fluid consumption: Drink ~ 500ml of water or sports drink _____ hours prior to exercise, and then continue to sip on appropriate fluids until competition begins
Down
  1. 2. The macronutrient that is most important for consumption prior to competition to achieve optimal glycogen stores and a healthy blood glucose level is _____
  2. 3. Healthy sports _____, bars , gels, and/or beverages (or beverage packets) should be packed in advance when traveling to ensure availability of sports fuel products at the destination that are well-tolerated by the athlete
  3. 5. Number of days it takes for the circadian rhythm to adjust for each single time zone change during air travel
  4. 6. Possibly consider a _____ -type meal during air travel since it may likely be higher in carbs and lower in fat content, but would still provide healthy protein
  5. 7. Traveling _____ -ward across 3 or more time zones takes longer for adjustment and complete recovery than the opposite direction. (HINT: Human body clock has an endogenous circadian rhythm that is longer than 24 hrs making it more difficult to “shorten” the internal time clock than lengthen it)
  6. 10. Safety and ____ standards may vary significantly across the world increasing risk of potential diarrhea & dehydration – use caution!
  7. 11. High-fiber and gas-producing foods should be _____ in a pre-event meal to prevent potential gastric distress
  8. 12. The total _____ content of a pre-event meal is highly dependent on the size of the athlete, type & intensity of exercise performed, duration of the event, and time frame to the start of the event
  9. 14. Allow an appropriate amount of time (~ 2 weeks if possible) to _____to different altitude and/or heat conditions prior to out-of-town competition for optimal performance