10 days left before the start of the Summer Games! So it’s high time to start thinking about your meal prep. Requirements: chips, cornflakes, milk, bicky burgers and cola. NOT SO! What do you eat during the Summer Games?

Below some wise advice from our food coach Marlies about what you should eat during a game day, a day where you will probably get 2 to 3 WODs on your “sandwich”. Make sure you take in enough fluids the day before. Water is enough. On the day itself:

2 to 3 hours beforehand: power breakfast

A power breakfast contains both carbohydrates for the necessary energy and proteins, the nutrition for our muscles. Healthy fats should also not be missing. Below 3 examples:

1. Oatmeal porridge with a banana. Mix in a scoop of protein powder and finish with a tablespoon of almond paste or a handful of nuts or coconut flakes.
2. Omelet of 1 egg + 2 to 3 egg whites. Half an avocado and a toasted sandwich
3. Smoothie: 1 mango + handful of spinach leaves + 1/2 avocado + 2 scoops of protein powder + 300ml water or vegetable milk + 1/2 tsp coconut oil

Before and in between, drink water + 1 scoop of BCAA powder
www.eatgoodfeelgood.be/product/bcaa‬

Or a hydrating drink. This provides the necessary electrolytes so that the fluid balance is maintained. The BCAAs are important amino acids for the muscles. Between WODs, you also need to replenish energy and nourish your muscles. Make several small portions. Below are some examples of well-composed snacks:

Paleo bananabread:
www.eatgoodfeelgood.be/blog/snack/paleo-bananenbrood‬

Rice + chicken + boiled or stewed vegetables
Preferably mix the vegetables into a kind of sauce.

Protein bar
(for sale in the box during the games)

Protein shake
(250 ml water + 2 scoops protein powder) + banana
‪www.eatgoodfeelgood.be/product/super-protein-complex‬

If you need it, you can take some fast sugars just before the WOD. That can be a piece of banana or a few Haribo candies.

I always recommend testing everything beforehand. The ideal nutrition during a game is different for everyone. The portions and times also depend on your own preference. Good luck!