Top Pre-Game Meal Choices

Fast Food and Exercise - Subway

Fast food can be an easy, convenient solution to our busy lifestyles but finding a healthy choice can be a challenge. Subway is perhaps seen as the healthier option for eating out compared to other fast food restaurants due to its low-fat menu options and higher vegetable content. In this first segment of fast-food restaurants, we’ll take a closer look at the popular fast food chain Subway. Is Subway a Practical Choice For Sports Nutrition? A Sub from Subway will provide much needed carbohydrates before exercise, however it’s important to choose carefully to avoid high fat options and keep sugars and sodium in check. Pre-Exercise Eating Pre-exercise nutrition is extremely important and can determine whether you have a good game or a great game! When eating in the 2-3 hours before exercise it is important to choose foods that are lower in fat. High fat foods are slow to digest and can trigger an upset stomach if eaten too close to exercise. A pre-game meal eaten 2-3 hours before exercise should be:

• Less than 20g of fat • High in carbohydrate • Moderate in protein and fibre • Hydrating (drink during the day as well)

What about Sugar Pre-exercise?: Sugar is a form of carbohydrate that is absorbed quickly into the blood stream. Be cautious with sugar in the few hours before exercise due to the risk of stomach upset and energy spike and crash. Save your sugary treats for after exercise. For example: Choose 100% fruit juice, milk or water before exercise and save chocolate milk, pop (in moderation) or cookies for after exercise. What about sodium (salt)? Sodium is also important in the diet for athletes. We need to replace sodium lost in sweat, however a typical Canadian diet provides almost 2x our daily sodium needs, therefore it’s not a concern for most. We get sodium from foods such as processed meats, cheese, bread, pickles, olives, condiments, soups… Too much sodium in one meal can cause stomach upset and bloating. When choosing a sub, check the nutrition guide for subs less than 1200mg of sodium. www.subway.ca (also see next section)

The top choices for pre-game meals from Subway will consist of meals that are low in fat, moderate in protein, sugar and fibre and high in carbohydrate. These include: TOP SUBS

• 6’’ Turkey breast (3.5g fat, 630g sodium) • 6’’ Turkey Breast and Ham (4g fat, 730mg sodium) • 6’’ Black forest Ham (4.5g fat, 800mg sodium) • 6’’ Subway Club (4.5g fat, 800mg sodium) • 6” BLT Sub (8g fat, 580mg sodium) • Roast Beef kids meal Sub (3g fat, 390mg sodium)

AVOID these subs pre-exercise due to high fat content:

• 6’’ Pizza Sub with cheese (20g fat, 1410mg sodium) • 6’’ Cold Cut Combo (20g fat, 890mg sodium) • 6’’ Spicy Italian (24g fat, 1490mg sodium) • 6’’ Tuna (48g fat, 900mg sodium)

Also be mindful of your EXTRAS. All the above values are only 6” subs and don’t include cheese or sauces unless noted:

• Cheese, 2 rectangles: 3-4g fat, 200g sodium • Bacon, 1 slice: 3g fat, 150mg sodium • Mayonnaise or Italian Sub Sauce, 1 Tbs: 12g fat • Light Mayo, 1 Tbs: 4g fat, 80mg sodium • Honey Mustard, 1 Tbs: 0.3g fat, 140mg sodium • Cookies, 1: 10-12g fat, 150mg sodium

For more information about this topic or other nutrition related topics book an appointment with one of our dietitans on staff at the Health and Performance Centre.                                                             Making your own subs from home is quick and easy and can save you money! Some simple tips include:

• Pack lean meats and cheeses in a cooler separate to keep them fresh and ready to make on the spot

• Use left over lean meats such as chicken or turkey • Use low fat condiments such as mustard • Always use whole grain bread • Use low-fat cheeses (<21% mf fat content) • Avoid high fat- processed sliced meats and limit high fat

toppings such as butter, margarine and mayonnaise

Homemade Sub Tips

   

Gabrielle Allison Registered Dietitian

has 30 years of experience in nutrition counseling. She specializes in creating nutrition plans for individuals based on their personal health goals. Gabrielle also competes in women’s physique, a class of body building. She shares her unique expertise in weight loss and sport nutrition– in person or over the phone consultations. Visit our website www.uoguelph.ca/hpc/ for more information. Call 519 767 5011 ext.1 to book an appointment. Let them know about your $20 coupon from this newsletter.

August 2014 Newsletter

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Health  and  Performance  Centre