What is a good pre game meal. Optimal Pre-Game Nutrition: Fueling Athletes for Peak Performance

What are the best pre-game meals for athletes. How can proper nutrition enhance athletic performance. When should athletes eat before competition. Which foods should athletes avoid before a game. Why is hydration crucial for athletic success.

The Importance of Pre-Game Nutrition for Athletes

Proper nutrition plays a crucial role in an athlete’s performance. Consuming the right foods before a competition can significantly impact energy levels, endurance, and overall athletic prowess. A well-balanced pre-game meal serves multiple purposes:

• Provides adequate fuel for the body
• Prevents fatigue during the event
• Reduces hunger pangs
• Ensures proper hydration

To maximize the benefits of pre-game nutrition, athletes should aim to consume their meal 3-4 hours before the event. This timing allows for proper digestion and nutrient absorption, ensuring that the body is fully fueled and ready for action.

Ideal Pre-Game Meal Components for Evening Competitions

When preparing for evening competitions, athletes have several nutritious options to choose from. These meals should provide a balance of complex carbohydrates, lean proteins, and moderate amounts of healthy fats. Some excellent choices include:

1. Grilled chicken breast (6 ounces) with pasta and light red sauce, accompanied by peas or corn
2. A grilled chicken sandwich on whole wheat bread, paired with fresh fruit and pretzels
3. A 6- or 12-inch sub sandwich with lean meats or plant-based proteins, served with fresh fruit
4. Lean pork chop with brown rice or a baked potato, complemented by vegetables

These meals provide the necessary nutrients to fuel athletic performance while being easily digestible and less likely to cause gastrointestinal discomfort during the event.

Morning Competition Breakfast Options for Athletes

For athletes competing in morning events, breakfast becomes a crucial pre-game meal. The focus should be on easily digestible foods that provide quick energy. Some suitable options include:

• Egg white omelet with whole-wheat toast and fresh fruit
• Bagel topped with turkey, scrambled egg whites, and low-fat cheese, served with fruit or low-calorie juice
• Nutrient-packed smoothie with fruit, protein powder, and leafy greens

These breakfast options offer a good balance of carbohydrates and proteins, providing the necessary energy for morning competitions without weighing the athlete down.

Foods to Avoid Before Athletic Competition

While proper nutrition is essential, certain foods can hinder athletic performance when consumed before a competition. Athletes should steer clear of:

• High-fat foods: Fried items, bacon, sausage, fatty meats, and creamy sauces
• High-fiber foods: Broccoli, cauliflower, beans, and high-fiber cereals
• Spicy or unfamiliar foods that may cause digestive discomfort

These foods can lead to sluggishness, digestive issues, or discomfort during the event, potentially compromising an athlete’s performance.

The Role of Hydration in Athletic Performance

Proper hydration is a critical aspect of pre-game nutrition that often gets overlooked. Dehydration can significantly impair both physical and cognitive performance, even with as little as a 2-3% loss in body water weight. To maintain optimal hydration:

• Drink water consistently throughout the day leading up to the event
• Consider sports drinks for longer events to replenish electrolytes
• Monitor urine color as an indicator of hydration status (pale yellow is ideal)

By prioritizing hydration, athletes can ensure their bodies are properly prepared for the physical demands of competition.

Customizing Pre-Game Nutrition Plans for Individual Athletes

Every athlete is unique, and what works for one may not work for another. To develop an effective pre-game nutrition plan:

• Experiment with different meals and timing during training sessions
• Keep a food journal to track how different foods affect performance
• Consult with a sports nutritionist for personalized advice
• Consider factors such as the type of sport, duration of the event, and individual digestive sensitivities

By tailoring the pre-game meal to individual needs and preferences, athletes can optimize their nutrition strategy for peak performance.

The Impact of Proper Nutrition on Athletic Performance

The right pre-game nutrition can have a significant impact on an athlete’s performance. Some key benefits include:

• Improved endurance and stamina
• Enhanced muscle strength and power
• Better focus and mental clarity
• Faster recovery post-competition

By fueling their bodies correctly, athletes can push their limits and achieve their full potential during competitions.

Carbohydrates: The Primary Fuel Source for Athletes

Carbohydrates play a crucial role in athletic performance, serving as the body’s primary source of energy during high-intensity activities. Why are carbohydrates so important for athletes? They are stored in the muscles and liver as glycogen, which can be quickly converted to glucose for energy during exercise. To optimize carbohydrate intake:

• Focus on complex carbohydrates like whole grains, fruits, and vegetables
• Consume carbohydrates in the hours leading up to the event to top off glycogen stores
• Consider carbohydrate loading for endurance events lasting longer than 90 minutes

By prioritizing carbohydrate intake, athletes can ensure they have ample energy reserves to power through their competitions.

The Role of Protein in Pre-Game Nutrition

While carbohydrates are the star player in pre-game nutrition, protein also has an important supporting role. How does protein contribute to athletic performance? Protein helps maintain and repair muscle tissue, supports immune function, and can help athletes feel fuller for longer. When incorporating protein into pre-game meals:

• Choose lean sources such as chicken, fish, turkey, or plant-based options like tofu or legumes
• Aim for moderate portions to avoid digestive discomfort
• Pair protein with carbohydrates for a balanced meal

By including the right amount of protein in pre-game meals, athletes can support their muscle function and overall performance.

Timing of Pre-Game Meals: Finding the Sweet Spot

The timing of pre-game meals can significantly impact an athlete’s performance. Eating too close to competition time can lead to digestive discomfort, while eating too early may result in hunger and low energy levels. How can athletes determine the optimal timing for their pre-game meals?

• For larger meals, aim to eat 3-4 hours before the event
• If time is limited, opt for a smaller meal or snack 1-2 hours before competition
• Consider the intensity and duration of the upcoming event when planning meal timing

By fine-tuning the timing of their pre-game nutrition, athletes can ensure they’re adequately fueled without feeling weighed down during competition.

The Importance of Post-Game Nutrition for Recovery

While pre-game nutrition is crucial, post-game nutrition plays an equally important role in an athlete’s overall performance and recovery. Why is post-game nutrition so vital? It helps replenish energy stores, repair muscle tissue, and prepare the body for the next training session or competition. To optimize post-game nutrition:

• Consume a combination of carbohydrates and protein within 30 minutes of finishing the event
• Rehydrate with water or sports drinks to replace lost fluids and electrolytes
• Continue to eat balanced meals in the hours following the competition

By paying attention to post-game nutrition, athletes can accelerate their recovery and maintain their performance levels over time.

Special Considerations for Vegetarian and Vegan Athletes

Athletes following vegetarian or vegan diets may need to pay extra attention to their pre-game nutrition to ensure they’re meeting their energy and nutrient needs. How can plant-based athletes optimize their pre-game meals?

• Focus on plant-based protein sources such as legumes, tofu, tempeh, and seitan
• Include a variety of whole grains, fruits, and vegetables for carbohydrates and micronutrients
• Consider plant-based protein powders or bars for convenient pre-game snacks
• Pay attention to iron, B12, and omega-3 intake, which may require supplementation

With careful planning, vegetarian and vegan athletes can develop pre-game nutrition strategies that fully support their athletic performance.

The Psychological Aspect of Pre-Game Nutrition

Pre-game nutrition isn’t just about physical performance; it also has a significant psychological component. How does nutrition impact an athlete’s mental state before competition?

• Proper nutrition can boost confidence and reduce pre-game anxiety
• Familiar, comforting foods can provide a sense of routine and preparedness
• Avoiding drastic changes in diet helps maintain focus on the upcoming event
• The act of eating a pre-game meal can serve as a mental cue to prepare for competition

By recognizing the psychological aspects of pre-game nutrition, athletes can develop routines that support both their physical and mental preparation for competition.

Adapting Pre-Game Nutrition for Different Sports

While general principles of pre-game nutrition apply across various sports, specific events may require tailored approaches. How should athletes adapt their pre-game nutrition based on their sport?

• Endurance sports (e.g., marathon running, cycling) may benefit from higher carbohydrate intake and carbohydrate loading
• Strength and power sports (e.g., weightlifting, sprinting) may require a greater focus on protein intake
• Team sports with intermittent high-intensity efforts may need a balance of carbohydrates and proteins
• Sports with weight classes (e.g., wrestling, boxing) may require careful attention to portion sizes and nutrient density

By tailoring pre-game nutrition to the specific demands of their sport, athletes can optimize their fueling strategy for peak performance.

The Role of Supplements in Pre-Game Nutrition

While whole foods should form the foundation of pre-game nutrition, some athletes may consider incorporating supplements. What role can supplements play in pre-game nutrition, and what precautions should athletes take?

• Caffeine may improve alertness and performance in some athletes
• Creatine can support power output in short, high-intensity activities
• Beta-alanine may enhance performance in high-intensity exercises lasting 1-4 minutes
• Electrolyte supplements can support hydration in hot conditions or during prolonged events

However, it’s crucial to note that supplements should be used cautiously and under the guidance of a sports nutritionist or healthcare professional. Athletes should also be aware of potential doping regulations in their sport when considering supplement use.

Traveling Athletes: Navigating Pre-Game Nutrition on the Road

For athletes who frequently travel for competitions, maintaining consistent pre-game nutrition can be challenging. How can traveling athletes ensure they’re properly fueled for their events?

• Research food options at the destination in advance
• Pack portable, non-perishable snacks for emergencies
• Consider bringing a small blender for making smoothies in hotel rooms
• Stay hydrated during travel, especially on flights
• Adjust meal times to the new time zone to help with acclimatization

By planning ahead and being adaptable, traveling athletes can maintain their pre-game nutrition routines even when away from home.

The Future of Pre-Game Nutrition: Personalized Approaches

As our understanding of nutrition and genetics advances, the future of pre-game nutrition may become increasingly personalized. What developments can we expect in the field of sports nutrition?

• Nutrigenomics: Tailoring nutrition plans based on an athlete’s genetic profile
• Microbiome analysis: Optimizing nutrition to support gut health and overall performance
• Real-time monitoring: Using wearable technology to adjust nutrition strategies on the fly
• Personalized supplementation: Developing custom supplement blends based on individual needs and goals

As these technologies develop, athletes may have access to increasingly sophisticated and personalized pre-game nutrition strategies, potentially leading to new levels of performance optimization.

The Best Food For Athletes To Eat Before a Competition

February 18, 2020

By
Amy Jamieson-Petonic, M.Ed., RDN, CSSD, LD

If you are an athlete getting ready for a game, match or competition, eating a well-balanced meal beforehand is an important part of your prep.

The goal for the pre-event meal is to make sure you have enough fuel to get through the entire athletic event. The pre-event meal should give you the energy to perform and can help prevent fatigue, decrease hunger pain and provide hydration.

Make sure to eat your pre-game meal three to four hours before the event. If you have an 8 a.m. event, cut your calories in half and eat at around 6 a.m. or 6:30 a.m., then have a sports drink 30 minutes before the start.

It’s important to avoid foods that are high-fat. That means no fried foods, bacon, sausage, ribs, ribeye steak, fast food, lasagna, fettuccini alfredo, cheese-based soups or foods made with butter or heavy cream.

Also avoid foods high in fiber, as they will cause gas and bloating. These foods include broccoli, cauliflower, onions, Brussel sprouts, cabbage, beans or high-fiber cereals such as Kashi.

Here are some suggested pre-event meals that can help power you through competition, day or night.

Pre-Event Meals For Evening Competition

• A 6-ounce grilled chicken breast (6 ounces) , with a bowl of pasta with light red sauce, peas or corn and water
• A grilled chicken sandwich – but go easy on mayo, and skip the cheese. Round out the meal with fresh fruit and pretzels
• A 6- or 12-inch sub sandwich with roasted chicken, lean turkey or ham, peanut butter or soy protein for vegetarians on whole-wheat bread. Hold the onions, but all other veggies are fine. Choose mustard or light mayo and add a side of fresh fruit plus water or a low-sugar sports drink such as Gatorade 2 or Gatorade Zero
• A lean pork chop, served with brown rice or baked potato with light sour cream and light cheese, peas/corn

Breakfast Options For Morning Competition

• Egg white or Egg Beaters omelet, with two slices of whole-wheat toast or a small bagel and fresh fruit
• A bagel topped with turkey and scrambled egg whites and low-fat cheese, served with fresh fruit or a low-calorie juice such as Tropicana 50, or light cranberry juice and water
• A smoothie made from one cup of fruit, 20 grams protein such as one cup non-fat Greek yogurt or one scoop protein powder, and/or two tablespoons peanut butter or powdered peanut butter, one cup spinach or kale and one tablespoon ground flax or chia seed

Amy Jamieson-Petonic, M.Ed., RDN, CSSD, LD is a registered dietitian nutritionist and board-certified sports dietitian at University Hospitals.

Related Links

University Hospitals sports dietitians provide medical nutrition therapy for all athletes, regardless of age or skill level. We focus on behavioral and lifestyle changes that positively affect health and athletic performance, offering care that consists of nutrition assessment, diagnosis, intervention and monitoring/evaluation. Learn more about sports nutrition at University Hospitals.

What to Eat on Game Day

The food an athlete eats can make all the difference when it comes to game day performance.

A properly fueled body is able to perform better and train harder, which translates into more robust outcomes such as faster speed, greater endurance, and more strength and power.

When choosing what to eat on game day, the goal is to give the body the fuel and energy it needs to power performance. Think of this as topping off the body’s gas tank. You would never leave for a road trip on an empty tank of gas, and similarly, you shouldn’t start your competitions with low fuel stores.

Learn how to develop a game day meal plan that works best for you.

Game day meal plan guidelines

1. Test your meal plan ahead of game day. Every athlete is unique and tolerates foods differently. Experiment with pre-sport meals and snacks ahead of game day to find out what makes you feel best. The day of competition is never the time to try something new.
2. Learn what foods to avoid. Depending on your body’s preferences and the type of sport you play, it may help to avoid dairy, high-fat or high-fiber foods on game day. There is nothing bad about those nutrients, but during exercise, blood is diverted away from the digestive tract to the working muscles, making it harder to digest high-fiber, high-fat meals. This can lead to stomach cramps or other gastrointestinal symptoms during exercise.
3. Hydration is key. Properly hydrating before, during and after competition is essential for success. Research has shown that physical and cognitive performance declines with as little as 2-3% loss in water weight. Most of the time, water will be sufficient to stay hydrated, but there are times when sports drinks are beneficial. See more hydration tips for athletes.
4. Understand the role of carbs. Carbohydrates are an essential energy source for the brain, red blood cells and muscles during moderate to high-intensity exercise. The body’s stores of carbohydrates are limited, so it is necessary to consume enough carbohydrates daily, as well as just before exercise. For many athletes, a good daily carb recommendation is 3-5g/kg of body weight. Athletes who train multiple times per day or who participate in frequent endurance activity (cross-country running, swimming, etc.) will likely need to increase their carb intake to at least 5-7g/kg of body weight. To determine weight in kilograms, divide your weight in pounds by 2.2.
5. Eating well isn’t just for game day. While athletes may pay special attention to nutrition right before a big game, a consistently healthy diet is essential to get the most out of training all season long. Learn more about effective sports nutrition.

What to eat for breakfast on game day

Breakfast is an opportunity to start game day right. A winning breakfast may include:

• Whole grain cereal, low-fat milk, sliced strawberries
• Greek yogurt with blueberries and a sprinkle of granola
• Eggs, whole wheat toast with peanut butter and a fruit smoothie
• Oatmeal topped with chopped almonds and sliced bananas

Pre-game meal ideas

Athletes should eat a balanced meal containing carbohydrates, protein, and fruit or vegetables 2-3 hours before game time. Make sure to drink 12-24 ounces of water with a pre-game meal to stay hydrated.

Pre-game meals may include:

• Whole wheat chicken sandwich with vegetables
• Brown rice, salmon and roasted vegetables
• Whole wheat turkey wrap with vegetables and hummus
• Whole wheat pasta with sauce, grilled chicken and vegetables

Healthy pre-game snacks

Athletes can eat a light snack 30-60 minutes before game time. The best snacks close to game time are easily digestible carbohydrates with a small amount of protein.

Optimal pre-game snacks for athletes include:

• Fruits
• Homemade energy bar
• Whole wheat toast with almond or peanut butter
• Whole grain crackers with cheese
• Hummus with whole grain crackers

How to fuel during a game

The most important nutritional factor during exercise is to stay hydrated. If exercising for more than 60-90 minutes, or if exercise is intense or in extreme heat, water alone may not be enough to replace electrolytes, and a sports drink would be appropriate. When choosing a sports drink, look for products that contain at least 110-240mg of sodium per 8oz serving.

When extra fuel is needed, especially when exercising more than two hours, products containing 15-20g of carbohydrate per 8oz serving will provide an optimal amount of carbohydrates to sustain you during long or very intense training sessions.

Post-game food to help athletes refuel

Nutrition after competition is just as important as fueling up before and during games. Athletes should eat a healthy snack containing both protein and carbohydrate within 30-45 minutes after finishing exercise.

Healthy snack options after exercise include:

• Fruit smoothie with Greek yogurt
• Cottage cheese with berries
• Apple and string cheese
• Banana with almond or peanut butter
• Greek yogurt topped with granola or fruit
• Chocolate milk
• Homemade protein bar

One to three hours after a game, athletes should eat a balanced meal that contains carbohydrates, protein, vegetables or a fruit. This helps with muscle recovery and replenishes energy stores after exercise.

Healthy post-game meal ideas include:

• Turkey chili with whole wheat roll
• Baked chicken with quinoa and vegetables
• Whole grain turkey sub with vegetables
• Beef burrito on whole wheat tortilla
• Chicken stir-fry with brown rice
• Whole wheat toast with eggs and fruit

What to eat before a tournament

Athletes headed into a long tournament, which can include multiple games over one or two days, need to make meal planning a priority. Pack plenty of healthy, balanced snacks to consume between games. Aim for a combination of protein, carbs and fluid to stay optimally fueled.

Consider the following snacks between tournament games:

• Peanut butter and jelly sandwich on whole wheat bread
• Turkey and cheese sandwich on whole wheat bread
• Pretzels or whole grain crackers with nut butter
• Fresh fruit and beef or turkey jerky
• Chocolate milk or Greek yogurt cups

Learn more

The dietitians at Children’s Health Andrews Institute can help athletes reach peak performance through meal planning before, during and after game day – and all season long. Learn more about our wide-range of orthopedic and sports performance services available to help athletes improve their game.

Sign up for Performance Playbook

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Choose Healthy Pre- and Post-game Meals — Publications

Why are basketball players sloppy eaters?

Because they’re always dribbling!

Keep yourself energized. Make sure to eat before and after exercise.

Eating a meal two to four hours before an event:

• Fuels the muscles and body
• Prevents hunger during exercise
• Helps prevent injury related to dehydration or lack of energy
• Helps kids continue to grow and develop

Fuel Up Before the Game

Have a light meal so it can be digested easily. The pregame meal should include a variety of foods but focus on carbohydrate-rich food such as bread or pasta. Make sure to include grains, fruits and vegetables in the meal. Drink plenty of fluids.

Example of a Pregame Meal:

• Glass of skim milk
• Small piece of baked chicken
• Grapes
• Two slices of bread with butter/margarine

(Approximately 500 calories)

What to Eat After the Game

What you eat after a game can affect your recovery. Drink plenty of fluids along with food after activity. Eating a post-game meal replenishes your glycogen and also rehydrates your muscles. (Glycogen is made up of glucose, which is used as energy in your body.) This is most effective within
four hours after an event.

Sample Menus — Post-game Meals:

• Fruit such as bananas, oranges, apples, kiwi, individual servings of canned fruit, dried fruit and fruit juice
• Protein foods such as peanuts, sunflower seeds, peanut butter sandwich or lean meat sandwich on whole-wheat bread with lettuce and tomato
• Carbohydrate-rich foods such as breakfast cereal
• Calcium-rich foods such as yogurt, fat-free milk and low-fat string cheese

PBJ Waffle Sandwiches

8 frozen waffles

4 Tbsp. jam

4 Tbsp. peanut butter

1 banana, sliced

1. Heat waffles as directed on package or substitute homemade waffles.

2. Spread 1 tablespoon of peanut butter on four waffles and 1 tablespoon of jam on remaining four waffles.

3. Top each peanut butter waffle with banana slices. Cover with jam waffles; press lightly.

Makes four servings. Each serving has 390 calories, 60 grams (g) carbohydrate, 15 g fat, 5 g fiber and 514 milligrams sodium.

Eat Smart. Play Hard. For more information, visit www.ag.ndsu.edu/food.

The Best Fuel for Your Body Before Playing Sports – Cleveland Clinic

Contributor: Katherine Patton, MEd, RD, CSSD, LD

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

What to eat before a game? For athletes, meals before a big game, important match or athletic event are an important part of their performance. So while it may be tempting to have a quick and easy meal before athletic activity, there are some things to keep in mind.

By eating smart before an event, you can avoid low blood sugar and its symptoms, which include dizziness, nausea, fatigue, muscle weakness, blurred vision and indecisiveness.

The right foods can also help settle the stomach by absorbing gastric juices and preventing the distraction of hunger. And perhaps most important, they can increase your muscle glycogen stores for maximal energy.

When to eat

It takes time for the body to properly digest food, so try to eat your pregame meal three to four hours before a practice, game or performance. A small, carbohydrate-rich snack just one hour before exercise also is a good idea to provide your body with an additional source of fuel.

Some athletes are unable to eat before events. If this is you, be certain to eat well the day before and early on the big day if possible.

The pregame meal

Carbohydrates are an athlete’s primary fuel source, so you want your meal to consist primarily of carbohydrates. Sources include:

• Starches and grains — Good options are bread, cereal, crackers, rice, potatoes and pasta.
• Fruit — Fresh is best, but frozen, canned or dry is OK too.
• Milk/yogurt — Fat-free or low-fat milk and yogurt are best.

Your body breaks down carbohydrates into sugar, which you body uses as an immediate energy source or stores in your muscles for energy during exercise or in your liver. Be sure to choose familiar carbohydrate sources that you know your body tolerates.

It’s also important to drink plenty of water, both the day before as well as the day of your game or event. This is the ideal way to avoid dehydration when playing sports.

Avoid fatty foods such as desserts, fries or pizza.Fatty or greasy foods slow digestion, which can leave you feeling tired and sluggish. which is not ideal for an athlete facing a competition.

Game Day Nutrition Tips for Young Athletes

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Pre-Game Meal Guide for Coaches

Eating before a game or competition is important to make sure the young athlete is fueled and hydrated from beginning to end. No matter the time of day, this “pre-game meal” can be a game changer. A poor pre-game meal can leave the athlete tired, dehydrated or with stomach pains and cramping during the event. An athlete after a well-planned pre-game meal is energized, focused and sharp. For afternoon or evening events and games on the road, an athlete may be dependent on others to make the right choices. Coaches and parents can use this list of do’s and don’ts for building a performance-boosting pre-game meal for your teams and athletes.

DO INCLUDE:
A variety of carbohydrates: 

• Complex carbohydrates:  whole grain breads, crackers and rice, fruit, yogurt, white potatoes, sweet potatoes, wheat and corn tortillas.
• Simple carbohydrate options: dried fruit, white bread, white rice and pretzels.

A few lean protein choices:

• Grilled or baked chicken, deli turkey slices, hard-boiled eggs, beans, part-skim mozzarella string cheese, low-fat or fat-free Greek yogurt.
• Peanut butter or seed butter can be a good option for some athletes (note: these are higher fat protein sources, so make sure the athlete already knows he/she can tolerate pre-exercise).

A variety of fluids:

• Water, sports drinks, fruit smoothies and flavored waters.

DON’T INCLUDE:
Foods high in fat:

• Fried foods, baked goods, high fat dairy products and high fat meats. 

Foods high in simple sugars:

• Candy, sodas, ice cream and cookies.

High-fiber-only options:

• Some athletes may need to eat a very simple meal before a game due to stomach discomfort caused by nerves. It’s important for this reason to include some low-fiber options in the meal, as shown in the simple carbohydrate options above.

ADVICE FOR YOUR ATHLETES:

1. Choose what works: In the off-season, learn what your body tolerates best before an event. Try to create that. Learn more.
2. Try to include at least three different food groups at the meal: This can look like – turkey on whole-wheat hoagie sandwich bread with lettuce, tomato and mustard + pretzels and a bowl of fresh fruit.
3. Don’t skip the carbohydrates: Carbohydrate foods will be your main source of energy throughout the game. Eating carbohydrates in the pre-game meal tops off any muscle stores that are low and stabilizes the blood sugar that could be dipping at the end of a busy day.
4. Drink up: Drinking water is the best option for the athlete. However, if you have trouble eating before a game due to pre-game jitters, a sports drink may be a good option. This can provide some additional carbohydrates and electrolytes before the event starts. Turn to smoothies, yogurt, fresh fruit and soups to get fluids in your pre-game meal.

Note: Remember that the closer you get to the event, the simpler your food choices should be.  If your pre-game is closer to your event time than usual, try choosing lower fiber carbohydrate choices in your meal while still getting some protein and leave higher fat foods for after the event is over.

5 Recipes Perfect for a Pre-Game Energy Boost

Post provided by Joe Abunassar from IMPACT Basketball, an online training and coaching resource. Learn more about IMPACT at the bottom of this post.

As parents of young athletes, we are often challenged with the responsibility of preparing meals before a game that will ensure they will have great energy for a game or practice. We are also busy people without the luxury of always being able to plan, and kids today are so busy running from school to sports and other commitments, time is not always on our side. 

To make things simple for parents, we have curated a list of 5 recipes and advice on how to feed your young athlete before a game or practice session to make sure they have great energy. At IMPACT Basketball, we work very hard to educate both our players and their parents on the importance of great nutrition and how it affects the body. 

Here are some things to know about pre-workout nutrition, and here are five great recipes that are great before a game.

Pre-Workout Nutrition Basics

Whether hitting the weights or gearing up for a soccer game, nutrition that best benefits exertion follows a few rules.

Remember:

Carbohydrates are the Body’s Main Source of Energy

The main portion of the pre-game meal should be quality carbohydrates that will provide energy for the working muscles and keep the mind sharp and alert. 

Some ideas here would be pasta, rice, and other quality grains that can be found in many meals. Vegetables are also important sources of carbs and vitamins and should also be included. 

Players without adequate carbs in the system prior to performance will tend to be sluggish and not sharp mentally. The body will turn to carbs to drive the muscles, and when they are not found, energy levels drop and muscle tissues begin to be destroyed. 

Ideas:

• Small to moderate servings of pasta or rice
• Moderate servings of fruit
• Small to moderate serving of protein

Avoid High-Fat & Fried Foods

The nutritional value of fried high-fat foods is very poor for an athlete trying to perform at his or her best. 

High-fat sauces like Alfredo or cheese sauce should be avoided for pre-game meals. Fats are digested more slowly than carbohydrates, so the energy that fat provides will not be available for use during the game. These high-fat foods can also throw the body off balance so the carbohydrate energy is not able to be utilized. 

Avoid:

• Cheese & cream (including sauces, pizza, etc.)
• Large portions of nuts
• Anything deep-friend

Include a Lean Source of Protein

Combining the protein with high-quality carbohydrates will result in great energy. 

The ratio of carbs to protein is very important. This ideal ratio allows the body to access the glycogen in the muscles that is created by eating quality carbohydrates. When this ratio is off, for example if the pre-game meal is primarily protein without adequate carbs, or too high in fat, the passages to the glycogen in the muscles is actually limited. 

Think of eating right prior to a big game as maximizing the body’s ability to use the stored carbs for energy. In addition, proper ratios will allow the body to access fat storage in the case that the carbohydrate energy is depleted in a longer game or practice. 

Ideas:

• Chicken breasts or boneless/skinless thighs
• Lean cuts of beef or pork
• Vegetable proteins, including moderate portions of beans or chickpeas

Stay Hydrated

Being even a little dehydrated will have a negative effect on performance. 

When the body is dehydrated, energy levels drop and brain function decreases. It is estimated that a dehydrated athlete with 2.5% loss of body weight in the form of water can experience up to a 45% loss in the ability to perform high intensity exercises. 

When an athlete enters into a game or tough practice with low hydration levels, it will be impossible to make up for that deficit, no matter how much fluid is taken in during. 

Pay Attention to Electrolytes

Players who sweat a lot should make sure to include adequate sodium, magnesium, and potassium in their meals. 

Even if the body is hydrated properly, when electrolytes drop, energy also drops. This is also why sports drinks with carbohydrates and electrolytes are useful before and during games to keep the body sharp. Electrolytes help to regulate body fluids and aid muscle and nerve function. Low levels of electrolytes will cause cramping and severe fatigue. 

Ideas:

• Consider a sports drinks shortly before and during the game/workout session
• Consider dietary supplements that boost magnesium and potassium

Avoid Mono-Macro-Meals

Avoid meals that are singularly focused on a single macronutrient, such as a hunk of chicken on its own. 

Things like burritos with chicken or fish, pasta dished with red sauce, or stir-fries with plenty of rice and veggies are great choices for pre-game energy because they offer a varied nutritional profile. 

Keep in mind that foods that are high in sugars are not recommended for pre-game meals. While sugar is a carbohydrate, its “value” is very low as the body burns the energy quickly. When “quality carbohydrates” are mentioned, the value is based on how long it takes for the body to process the energy stored. The longer it takes, the more energy that food will provide. This is where the brown rice, pasta, and other quality grains have their value. 

Get Your Timing Right

The timing of the meal should ideally be about 2 – 3 hours before the event. 

Quality carbohydrates will stay in the system for that amount of time and provide great energy. Avoid eating too close to practice or a game. If time is tight, I recommend eating a nutrition bar or pre-game shake to avoid an upset stomach. Many of the bars and shakes provide ample calories and carbohydrates to fuel the players. They are engineered to provide the proper ratios of carbs, proteins, and fats to provide the body with lasting and quality energy. No matter how good the shakes or bars are, “real food” is always recommended if time and circumstances permit. 

Five Great Pre-Game Recipes

Singapore Noodles With Salmon

This high-impact nutritional whallop takes 30 minutes to whip together and is made with lean salmon filets. Not only is a portion roughly 15 grams of protein, but most of its carbs come from rice noodles, bean sprouts, and vegetables. Yum!

Make it: Quick Singapore Noodles With Salmon recipe

Asparagus-Stuffed Chicken Breasts With Spaghetti

A small serving of spaghetti noodles paired with asparagus-stuffed chicken breasts is a healthy and tasty meal for any occasion – especially a few hours before a game! Just be sure to avoid the usual spaghetti sides, including garlic bread.

Make it: Chicken Stuffed With Asparagus recipe

Make-Ahead Chicken & Bean Burrito

A burrito may not seem like ideal pre-game nutrition, but keep in mind that you can control portion sizes and ingredients. Burritos can be a great way to pack a lot of nutritional value into a convenient and tasty handheld package. 

For a vegetarian option, skip the chicken and reduce the portion size a bit; beans are a great protein on their own!

Make it: Make-Ahead Chicken & Bean Burrito recipe

Slow Cooker Asian Broccoli Beef

Thinly sliced beef and vegetables always make for a great combination, but you can really level things up simply by adding a slow cooker and a sesame-garlic sauce to the equation. If you want to add some carbs, a healthy bed of rice noodles or rice is always a good choice. 

For a larger nutritional punch, consider adding baby corn and red/green peppers to the mix.

Make it: Slow Cooker Asian Broccoli Beef recipe

Homemade Granola Bars

Because who isn’t on the move these days? Homemade granola bars are a great way to pack in your preferred power – nuts, craisins, and peanut butter are all great choices! This recipe uses 3/4 cup of brown sugar, but you could dial that back to a half-cup (or even a third of a cup) without dialing back the flavor too much.

Make it: Homemade granola bars recipe

Visit Us at Impact Basketball for More Tips & Advice for Sports Families

About the Author, Joe Abunassar. 

For 25 years, Joe Abunassar and Impact have enabled players and coaches at every level to reach their potential. We pride ourselves on building skills, bodies, confidence, and knowledge in every player or coach we touch.

See more at the IMPACT Basketball blog.

References

It is important that you verify the information you read, especially when it comes to your health. In addition to our years of experience as athletes and coaches, we source our information from reputable sources such as:

90,000 How football players recover before and after the game

The month of big football in Russia is coming to an end – together with worries about the results of matches and a tourist boom in the cities of the championship. Gazeta.Ru together with its readers is mentally preparing to say goodbye to the 2018 World Cup and tells what the players needed to get in shape before the tournament.

Each footballer, on the eve of important matches, must observe a strict diet, exercise and sleep, so the daily routine of each is scheduled to the smallest detail on an individual basis.Players must be in excellent physical shape to perform well. In order to teach them how to prepare for matches and recover from them, all kinds of studies have been carried out: thanks to them, scientists have identified factors that affect the physical abilities of the body.

There are thoughtful nutrition, drink and sleep programs for football players to help them recharge and recover from the match.

One of the most important factors is the water balance in the body.On average, in a 90-minute game, footballers run from 8 to 13 kilometers. Research from the University of California at Pennsylvania (yes, there is a city called California in this state) has shown that due to the rise in temperature and the level of stress in the body, a large amount of fluid – up to 1.68 liters – is lost through sweat, and enough to reduce physical performance. so that the body lacks 2-3 percent of the fluid. Therefore, during each training session, football players are advised to drink at least one liter of pure water, and also drink at least 500 ml every two hours in their free time from physical exertion.

Some football players simply do not like water, so modern medicine resorts to help – tablets with a high hydrate content, which contain carbohydrates and help the body retain fluid.

In addition to water, players drink nutritious drinks to saturate the body with proteins and vitamins. They are made from protein, fruits, vegetables and berries, such as bananas, strawberries, blueberries, which contain antioxidants for quick muscle recovery. This is necessary because football players can burn up to 16 calories per minute, that is, up to 1,440 calories per game.Each player is aware of the list of basic foods that should be included in the diet.

James Collins, Chief Nutritionist for Arsenal and England, recommends that breakfast be given special attention as it is the first time that sets the tone for the day. It can be oatmeal with milk, quinoa or other cereals: even muesli with Greek yogurt is suitable. Eggs cooked in any way combined with cereal bread or tortillas are also suitable for a proper breakfast.

Lunch and dinner should contain a large amount of vitamins, proteins and carbohydrates – these are red or white meat (or fish) and vegetables. The calculation of carbohydrates is based on the duration of training – 60 g for each hour of sports activity. Pasta and rice, or the more extravagant amaranth and spelled, are suitable for replenishing the reserves of this substance.

It is also worthwhile to be smart about snacks, since the body of a football player always needs a new portion of protein. James Collins recommends protein pancakes and mousses with a minimum of sugar and fat as a snack.

On the day of the match, football players eat three to four hours before the game: as a rule, this is a double portion of food, which necessarily combines simple and complex carbohydrates. After the match, to quickly restore glycogen in the body, a football player should receive 100 grams of carbohydrates within 30 minutes. In this case, sugary drinks come to the rescue, because after the game the appetite decreases.

Baths, contrast showers, cycling and even just walking help to restore the body after strenuous exertion.It helps to keep the muscles in good shape and at the same time give them a good rest.

But whatever one may say, the most important part of recovery is sleep, without which the body cannot recover. This applies to both recovery from training and matches, and preparation for games.

Some experts recommend eight, nine and even ten hours of sleep, but in fact, the amount of sleep is calculated for each individual. Also, a 20-40 minute nap in the afternoon is very beneficial for the body.

In addition, in addition to the time for sleep, absolute darkness and a comfortable temperature are important – 18-19 degrees is considered optimal. Also, players should not abuse the amount of caffeine and the time spent in front of the screen, be it a smartphone, TV or laptop. Artificial bright light can lower levels of melatonin, a hormone that helps you fall asleep.

A footballer needs at least 72 hours to recover from a game. During this time, physical indicators return to normal, fatigue goes away, psychological stress is relieved.

Doctor’s advice

Achieving high results is not just training, victories, friends, fans.

This is also a rejection of some things that your peers can afford, self-discipline and adherence to the rules, without which high results in sports are impossible.

There are no trifles in sports . So.

Day mode

It is necessary to plan what you will do during the day…. Since the life of a professional athlete is subject to a strict regime, getting used to it, you need to organize your time from the very beginning.

If you are very talented, have already won competitions and even became a champion, but are late for training and cannot organize your day, then the prospect of becoming a professional athlete is at risk. There are no trifles in sports. Excuses and explanations to the coach because of what you were late, for the third or fourth time, may end in the collapse of your sports career, which has not yet begun. Get Organized!

Power supply

If your goal is to become a famous athlete, what, when and how much you eat is of great importance. … Moderation should be in everything .

You need to eat five to six times a day. Here is the optimal number of meals for an athlete that you should get used to. In the morning, breakfast is obligatory.Good. Professionals start their morning with porridge or muesli with milk. You can add a sandwich with cheese, cottage cheese, a roll or whatever you like. Cocoa, tea, coffee, juice – choose yourself.

At 10-11 o’clock a light snack. If there is a morning workout – an hour before it. If there is no time after breakfast, then immediately after class, tea or juice with a roll or biscuits, maybe a banana (it is convenient to take it with you).

Lunch no later than three o’clock in the afternoon, preferably one or two.
Snack – one hour before your evening workout.

In the evening, a hearty dinner. But, no later than 8 pm.

At night – a glass of kefir or yogurt.

Remember the rule. You can’t start your morning workout from breakfast bases, you can’t go out to the evening workout with a full belly.

Sleep

If you did not get enough sleep, then training today will lose its quality, increased fatigue after it and even injury is possible, since the muscles and the central nervous system that commands them did not have time to recover.

As sad as it sounds, you need to make it a rule to go to bed no later than eleven o’clock in the evening. Sleep should be at least eight hours, preferably 9-10.
Since sleep is the best restorer of strength , special attention should be paid to this moment.

If there is an opportunity to sleep in the afternoon, then it should not be missed. Moreover, if you train twice a day. An hour and a half is the time that will allow you to recover after your morning workout or class at school.

Friendship

With a friend or girlfriend, you can talk for hours, discuss something, share impressions, walk. But, business time, fun – hour. A Russian proverb is just right for this case. Know when to stop. If your interlocutor or interlocutor, in the morning, can give herself the freedom to sleep, then you have a morning workout or even an afternoon game to which you should be in good shape. Remember this. A friend or girlfriend, if they are real, know perfectly well that you are doing a difficult job, prepare yourself for big sports and must understand that you cannot break your daily routine.They will not refuse to communicate with you, and even will then be proud that they are friends with such a purposeful person.

Computer

Everything has its time . It is interesting to play games, chat with friends on the Internet, but you are an athlete! There are points you should pay attention to. Imperceptibly (you don’t even know about it) the computer tires.The reaction becomes worse, your movements during training, games or competitions are not performed quite accurately, stupid mistakes appear. You do not need it. After all, you have a goal. Therefore, it is not advisable to play computer games and use a computer before training. On the day of the competition, it’s better to refuse it altogether, if, of course, you want to play well . There will be time after. And it is better for yourself to choose the time to practice with the computer, it is better to allocate it to yourself after training, in the late afternoon.

Sports uniform

The form must be comfortable . You need to notice it during training twice.
The first, when you put it on, is to be glad that it is clean and tidy, and the second, when, after training or playing, you take it off. During training, the ideal form is one that you don’t notice.

Sometimes, an old worn-out, comfortable and tidy uniform is better than the newest branded tracksuit.In training, this can even interfere. You need to get used to control the state of your training and playing form from the very beginning, developing a professional attitude towards it.
And, of course, after each workout, the uniform should be washed and tidied up on the eve of the next class.

Sports shoes

Should be comfortable, do not press or chafe feet.
If sports shoes have just been bought, then you cannot immediately go to training and, moreover, to play in them . It’s unprofessional. You need to try to walk or run in it in advance.

Health and prevention

Start the morning with charging . What for? This is the best prevention of sports injuries. It is imperative, if, of course, you have a goal, to devote 10-15 minutes to your muscles and joints.Jogging and special exercises can be included if you want to achieve something more.
It takes very little time for this, but the body is toned, the mood improves, the pain in the muscles goes away. The effectiveness of the training increases.

Rule. All vigorous exercise should begin after warm-up . The body prepares itself for the load, muscles, ligaments and joints “warm up” – this is the correct, professional approach.

You must not walk barefoot in the dressing room .To do this, you need to have slippers – slates and all movements, in the shower and back in them. Make it your rule.
After training, you need to wash yourself, even if you are late somewhere.

Always dress according to the weather . Even in the heat, do not drink cold water with ice. It may sound trite, but professional athletes are very attentive in this matter. A stupid cold or sore throat can make it impossible for you to train and compete for days or weeks.You will have to recruit again, regain a place in the main squad or make up for the seconds that have been so hard for you lately.

During training, if the shoes rub your feet, do not hesitate to talk about this to the coach or ask him to give the opportunity to change the shoes. He will not refuse. There are a lot of examples when adult athletes rubbed their feet and because of such nonsense they missed several days of training, sometimes even games and competitions.

Before, during and after training, it is realistic to assess your condition.If you feel unwell before training, the training will not be beneficial. Better not to let this happen. See a doctor. Remember one more rule. If you have a fever, you cannot go to training or participate in competitions , even if you feel strong. This can lead to missing a few weeks or even a month of sports and not seeing your teammates.

If during training you feel pain in a muscle or joint, immediately tell the coach about it.Do not bear it. This is a professional attitude to one’s health.

Drink vitamins . It is necessary to do this in autumn and spring, as well as during the competition. You, as a person involved in sports, understand that they are necessary to maintain your fitness.

Risk of injury at home

10-15% of Injuries athletes receive in everyday life. Therefore, be careful once again.Be careful with sharp objects, do not walk barefoot on tall grass, do not dive from the shore into an unfamiliar pond. Be careful while in the country.

Many professional athletes have a clause in their contract that prohibits them from independently participating in other sports in which there is a high risk of injury. Usually it is mountain skiing, skating, riding a motorcycle and even horseback riding.
Hence the conclusion. When playing other sports outside the main sport, be careful. If there is even a small possibility of injury, you better refuse.

Older children

Having started training in a team in which there are older children, be able to put yourself in the team. … But, if anything, do not let the descent. Avoid direct conflicts . Over time, everything will fall into place.

Mat

Smart people speak correctly. Be smart . In many sports teams, foul language is fined. And they are fined very heavily. Therefore, get used to speaking cleanly, without extraneous words. Imagine a Champion cursing. Many will say: – “Well, what is it to represent, there are so many of them.” Think what it looks like. It’s a pity, for some reason, to become him. What kind of Champion is he?

Alcohol and cigarettes

Target.We return to what we have been talking about from the very beginning. If you just came to the sports field to spend time, don’t smoke or pay attention to alcohol anyway. If you want to become a real, famous athlete – put alcohol and cigarettes, for yourself, under the ban . Hard ban.

Competition preparation mode

Talk to your coach, parents who know the specifics of your behavior.They will definitely tell you what and how.
On the day of the competition, it is advisable to have a good night’s sleep. When preparing to play, be picky about food . It’s better to be a little undernourished than overeat. You will not gain strength from a large amount of food; rather, on the contrary, lethargy may ensue. Try to eat natural foods before playing. Meat, fish or chicken. Take away salads, cutlets, sausage, sausages for a while. Eat after.

Everyone approaches them in their own way. You need to develop your own approach.See how professional athletes prepare for games and competitions. And it must be remembered that the higher your athletic form, the more there is a possibility of catching a cold or getting sick, so you need to be especially careful with yourself on the pre-competition days.

Post-competition recovery mode

You need to learn to do everything seriously.After the competition, you need to recuperate. What is the main thing in an athlete’s recovery?

Food & Sleep . But this does not mean that after the game you need to eat, go to bed and wait for this recovery to come. Getting distracted from sports is also part of recovery. Do what you love, chat with friends.

Make as a rule immediately, after each workout or game, eat something light . A sandwich or banana will help you recover quickly.Think of it as an obligatory continuation of your workout.

Once a week, before the day when you do not have a workout, be sure to go to the pool . This will help the muscles relax and prepare them for the next week of work.

Learn

Remember that sooner or later you will end your sports career or circumstances may turn out so that it will not work out.Do not waste time in vain – study, it will be easier for you to get through this stage if you have an education. It will come in handy for you. When you become a winner, it is much more interesting to be an educated Champion.

Learn a foreign language . Many professional athletes speak one and sometimes several foreign languages. Think of it as one aspect of sportsmanship.

Develop

There are a lot of interesting and informative things around. You have many good qualities. Develop and develop. The more versatile you are, the more interesting it will be to communicate with you, it will be easier for you to achieve your goals. Be a winner not only in sports, but also in life.

Anti-doping brochure A5

Boxing for children

Influence of boxing on the body

Questions about doping

Doping harm to the spirit of sport

Memo for parents

Memo for trainers

Types of Anti-Doping Rule Violations

Health effects of doping

Risks and consequences of the use of food additives

The social consequences of doping

90,000 How to conduct live action role-playing games and how much does the LARP organization cost

Maria Elsenbach

Has been helping to organize games for 5 years

Author profile

In 2015, at the university, my friends founded a role-playing club, where they organized games based on fantasy, computer games or historical eras.

In the classrooms of the university, they created a suitable environment – for example, a saloon in the Wild West, a spaceship from “Star Wars” or an elven forest. And we dressed in costumes of wizards, knights and characters from books. During the games, they waved magic wands, fought with swords or brewed so-called potions. And each tried to fulfill his goal, for example, to neutralize enemies and not die himself. These were all called live action role-playing games.

There are also verbal and board role-playing games.The first is closest to “Mafia”, and the second is, for example, “Dungeons and Dragons”. And there, and there you just need to describe your actions or walk with chips on the playing field. I will not talk about such games in the article.

Five years ago I came to support my friends, but I got so carried away by role-playing that since then I have been constantly participating in them. My friends still play games, but not at university anymore. And I know a lot about organizing games, because I communicate closely with them.

I’ll tell you what live action games are, how much it costs to organize them, and why players should pay at least RUB 3000 to participate in an away game.

Live Action Games

Live action games are field and armchair games. The former are also called voles: they pass in the open air – in a field or forest. This game lasts from eight hours to several days. And from 30 people participate in it. I heard that there are also very large-scale games, up to 1000 participants.

For armchair games, or study rooms, you need a room: a university audience, from which desks are removed, a dormitory block or an anti-cafe hall. These games usually have up to 30 participants, and they last 2-8 hours.While we were studying, my friends’ club specialized in study rooms. It still exists, but other students are running it.

And friends now make games only for our narrow company. They get something in between cabinets and voles, but closer to the first. For games, they rent a cottage or take us out into the woods. The game lasts from six hours to three days. I will talk about such games further in the article.

The role-playing of the Skyrim computer game was carried out in the forest. To create rooms inside the forest, they pulled up awnings and fastened non-woven material. And in this living room in the cottage they organized a Hogwarts hall.Source: Airbnb

How the Game Works

Game world. The role-playing game takes place in an imaginary world – it is called a setting, which translates from English as “environment”, “decoration”. Usually games are created based on real historical events and eras, for example, the Middle Ages. Or on the basis of an already existing fantasy world – “Harry Potter”, “The Lord of the Rings”, “Game of Thrones”.

Sometimes several different worlds are connected in one game. Once we had a game “Bang” about the Wild West.The heroes of the classic westerns “The Good, the Bad, the Ugly” and “For a Fistful of Dollars” met there. And then there was Django from Django Unchained and Mr. Fest from The Man of the Boulevard des Capuchins.

Less often, the author of the game comes up with a world from scratch. We have a game “Daygard” with a fictional Kingdom of Signs.

Rules. The game has game mechanics – these are the rules according to which important actions take place: murder, casting spells, theft, combat, sex.

For example, recently we had a game based on the Skyrim universe.The fight took place there with fake swords. And in a role-playing about the gods of Olympus – through a card game. In Harry Potter, we fought with spells and wands. To paralyze the enemy, you had to wave your wand in a certain sequence – let’s say, left, right and diagonally.

There are games in which we prepared the so-called potions. Usually, for this they brought the presenter pieces of paper with the names of the ingredients. And in “Harry Potter” they made a chemical reaction from real reagents, like in chemistry lessons at school.

Lead. In any game there is a master, or leader – he is the most important and monitors how the game is going. Often he is the author of the game. If there are dozens of players, one master cannot keep track of them, then there are two or three of them.

The master tells the participants about the game world, mechanics and explains what happens at the moment of the game. For example, the introduction to How To Train Your Dragon read: “You are Vikings who recently tamed dragons. For you, they are sentient beings, but other tribes consider them evil and bloodthirsty.You are having a big feast to improve diplomatic relations. Representatives of three tribes will come to it. Further relations with neighbors will depend on the results of the feast ”.

In some games, the master is in the image, that is, this is also a character with its own characteristics. But, unlike an ordinary hero, he cannot be killed. This master bard Lisette in Skyrim

Player roles. Each player has a role. I have been the goddess Artemis, and a five-year-old girl, and a grandmother, and a priestess of the god of fire, and many others.

The master distributes the roles and gives each player a quent – a document describing the hero, his character and social connections.

An example of quents for playing in the style of a magic detective

Before small games, up to six o’clock, the master distributes quents on the spot. Typically, the description is placed on sheet A4. And before the long ones it sends out in advance so that the participants can get ready. After all, there are quotas on four sheets.

Sometimes in large games the participants themselves partially prescribe their quotations.In the last Skyrim game, the masters prescribed that my character is a necromancer who works for the government. And his goal is to help find the emperor’s killer in order to get rid of the bonded work. The rest I came up with myself: his character, race, marital status and attitude towards other characters.

Quenta is not a game scenario, but just basic information about the character. So the players also always come up with their own demeanor, speech and movement. But here I am not a very good actress: it is easy to recognize myself in my characters.Any bitch or strong woman in my performance is softer than necessary.

And here we are Hogwarts students and we study the spells I am in the role of Artemis in the study about the Olympic gods

Objectives of the players. In an RPG, each player has goals — what they need to accomplish by the end of the game. They are spelled out in the Quenta.

Certain goals affect the outcome of the game. For example, an apocalypse is coming, and one player must prevent it, and the other must catalyze it. The third and fourth help the first or second.And the rest are involved in other global storylines. Let’s say there is still a war going on in the world. The goal of some players is the victory of the Reds, the second is the victory of the White, and still others want to solve the issue without a war.

How the game ends depends on the players. In the Skyrim role, several candidates fought for power. Before the game, the masters jokingly made bets on who would eventually become the emperor. No one guessed right: the throne was won by an applicant that none of the organizers had counted on.

And there are less global, personal goals: to achieve reciprocity of another character, to collect a collection of objects, to win a beauty contest.In the zombie apocalypse game, I was a little girl and had to find a cake and escape from the zombies. And in How to Train Your Dragon, I had to help my father in everything he asked.

To achieve goals, the player collects allies, deceives enemies, and closes deals. Someone else usually has an important item, information or superpower – you have to negotiate. Let’s say the player’s goal is to investigate a murder. The easiest way is to talk to the spirit of the deceased and find out who shot him.But the character does not know how to communicate with the dead – he needs the help of a necromancer hero.

Objectives of my Harry Potter character

NPCs. The master has assistants – game technicians, or non-player characters. They answer the participants’ questions about the plot to relieve the master. Or, at the request of the master, they help the players with items and information. For example, many games have an innkeeper character. People come to him to find out the latest gossip or buy rare goods.

In games, there are locations with challenges: there you have to fight a monster or go through a maze to get a reward. A game engineer is also assigned to each such location. Usually he is a monster – he fights with the players and at the same time monitors how they cope with tasks.

If the game is large-scale, then there are many game technicians. For example, 31 people played in Skyrim. There were 3 masters and 11 game technicians.

Next, I will tell you step by step what needs to be done to organize a role-playing game.

This is the innkeeper – a non-player character in the game based on the books of Terry Pratchett. Another game technician – as a monster in the game based on “Skyrim”. Players fought with him in one of the locations. If they won, they received treasures

Step 1

Count the number of participants

First of all, the craftsmen estimate the number of players. It depends on how many storylines will be made later. If there are 30 participants, then 20 plot lines are useless.

At the university we signed up for games in a group on Vkontakte – now the club also works like that.An ad is published there two weeks before the game. Participants sign up through Google tables, and three days before the game confirm their participation: they write in front of their surname that they will definitely come.

Anyone who signed up can take part in the game. Sometimes there are too many participants – 40-60 people. Then they are divided into groups and the same cabinet is played in parallel in different audiences.

And my friends spend their current role-plays in a forest or a cottage – there is more space there than in a university lecture hall.20-35 people play at the same time.

4-6 months before the game, the masters tell us the approximate dates and the topic of the game – in person or in friendly chats. When there are enough people who want to, they create a separate group on Vkontakte or a chat on Telegram – then they write accurate information there and distribute quotations.

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Step 2

Write a game

The game is written by the master.They think over the theme, time and place of action, prescribe all the storylines and estimate their development. They also plan the main game events. For example, an hour after the start, a feast begins, and two hours later, the election of the king.

At the same time, masters write quotes and think over game mechanics. They depend on the theme and location. For example, for a vole in the Middle Ages, sword fighting is appropriate, but for an office in the Wild West in a hostel – not very much.

A game for 20 people is written by masters in 3-6 months.But I heard that if the role is larger, with hundreds of participants, it will take about a year.

Step 3

Find Location

One room is usually enough for cabinet . At the university, this was easy: we just booked several classrooms through the university administration. They moved the desks to the wall and laid out the play materials.

After graduating from the university, our craftsmen had to look for locations sometimes for several months. For example, we played a game about a magic castle in the cottage of one of the organizers.The characters lived in makeshift tower rooms, and the players themselves thought out the scenery for them: they draped furniture with colorful fabrics and added items for the entourage.

While the game about the castle was going on, the master’s cottage was lined with skulls, candles, scrolls and tarot cards.

And to play “Harry Potter” we had to rent a larger cottage. When choosing, the organizers looked at the rental price, layout and tried to keep within 60,000 RUR in three days and two nights. There were 16 of us, including game technicians and a master.None of us would have contributed more than 5000 R, including food. And according to the layout, a spacious courtyard, a large living room and many bedrooms were needed so that the participants did not sleep on top of each other.

As a result, the craftsmen chose a house in the Istra district of the Moscow region, 19 kilometers from the Moscow Ring Road. Found it via Airbnb. Rent from Friday to Sunday cost 47 600 R, of which 27 000 R was prepaid.

47 600 R

we paid for three days of renting a house to play “Harry Potter”

In general, the cottage did not look like Hogwarts.Judging by the sauna, banquet hall and karaoke, it was usually rented for parties. But the layout was perfect: it had a large living room and ten bedrooms. From the living room, the craftsmen made a large Hogwarts hall, from the halls – game rooms, and from several bedrooms – secret locations that the participants discovered during the game. We slept in the rest of the rooms and played Quidditch in the yard.

The schedule turned out as follows: on Friday morning – check-in, decoration of locations and rest. On Saturday from morning to evening – a game.And on Sunday – breakfast, packing and departure.

This is how we decorated the living room. Garlands and flags from Aliexpress turned it into a common Hogwarts room. We had a Harry Potter game in this cottage. Source: Airbnb And this is our Quidditch match in the courtyard

Voles need forest polygons. In the forest, we played Lost, How to Train Your Dragon, The Witcher and Skyrim.

Looking for a landfill so-called AHCh – a volunteer responsible for the administrative part.In about six months, he asks friends about the polygons or selects from those where the games have already been held. Looks at the distance from Moscow, whether it is possible to find branches for firewood around and whether there are columns or sources of drinking water nearby. Plus, for AHC, the type of forest is important: pine is best suited – it is dry there and there is more firewood. And in deciduous wood, there are few mites.

AHCh also estimates the size of the polygon. For example, at the Skyrim game there were 45 of us, including the masters and game technicians. So a small one would not fit.And only 15 people took part in Lost, and the landfill was smaller.

The game according to “Skyrim” at the forest range

So that we can play in the forest, AHC makes an agreement with the forestry. Calls there and asks permission to light fires, prepare firewood and install “walls” of nonwoven materials. You do not need to pay for your stay at the landfill.

Games usually take place on weekends. On Wednesday or Thursday, the craftsmen will equip toilets and places for a fire and rest. They also prepare the space for testing.In one game, we had to climb over ropes and look for treasures. When we arrived, the ropes were already stretched, and the treasure was buried.

There are no household expenses in armchair games: we pay only for the rent of the premises, and there are already sleeping places, walls and dishes there. It is more difficult with the field ones: you have to buy and bring everything. This is at least planks and nails to make at least dinner tabletops. Plus consumables for construction and fire: ropes, staples, matches, lighter fluid, nails, screws, batteries, tape, work gloves.Household consumables: soap, dishwashing liquid, sponges, repellents. And all kinds of utensils: pots, ladles, basins and buckets.

We also always have a reserve for unforeseen expenses – about 5000 R. If it is not spent, the rest is returned to the players. But usually it goes away completely. And the entire household part costs 20,000-25,000 R, and the purchased items are enough for several games.

Household expenses for the game according to Skyrim – 24 760 R 90 466

Contingency reserve

4500 R

36 fiberboard boards, 2 × 1 m

3600 R

Non-woven fabric, 200 m

3260 R

Consumables for construction and fire

3000 R

2 campfire sets

2000 R

Household consumables

1700 R

2 basins for washing dishes

600 R

2 ladles

300 R

Plastic foil for kitchen, 3 × 10 m

200 R

2 washbasin mirrors

100 R

Step 4

Buy props

Props are required for any game.As a student, we often limited ourselves to inexpensive fabric tapestries – for example, when we organized a game about the gods of Olympus. Now the organizers draw up a list of necessary things in three months and order them on the Internet. I’ll tell you about spending on props using the example of games based on “Harry Potter” and “Skyrim”.

For Harry Potter, we ordered a lot from Aliexpress. These are flags with the symbols of the faculties of Hogwarts, ties for participants, magic wands, throwing balls and metal Quidditch rings.The brooms were bought at the Pochka stationery online store. Flasks and ingredients for potions are in the pharmacy, a set of reagents for chemical experiments is in a children’s store, and food and mead are in Auchan.

We also needed live props – for a lesson on caring for magical creatures. At Avito we bought two stick insects for 300 R. And two hamsters were presented to us at the pet store: we wanted to buy them, but the consultants were happy to attach them for free, in good hands. Then, after the game, two participants took them for themselves.

In this game, the craftsmen correctly calculated the number of props and did not have to buy anything.

Props for the “Harry Potter” game cost 13,258 R

16 magic wands

6022 R

Flasks and Potion Ingredients

1383 R

12 ties of Hogwarts students

1331 R

4 flags to decorate the hall

920 R

2 stick insects

600 R

Reagent kit

560 R

4 throwing balls

440 R

4 l of mead

420 R

4 Quidditch rings

400 R

We didn’t know what to do with the stick insects after the game, and we just released them onto a tree in the yard.Since then, we don’t buy live props. Ties from all Hogwarts faculties were sold at Aliexpress. After the game we kept them as a souvenir. Source: Aliexpress Hogwarts flags were also plentiful. Source: “Aliexpress” Before the game, everyone chose a magic wand. There were no repeating

Props for the forest game according to Skyrim there were more. Craftsmen and game technicians themselves made coins for her from plaster and clay, and then painted them with gold, silver and bronze paints. We bought them at a stationery store.They also carved runestones from wood and burned signs on them.

There were alchemist characters at the game – they had to buy additional flasks, and the reagents were still from the Harry Potter game. And the blacksmith characters needed plaster, pliers and wire. Blacksmiths made small models of weapons, and then exchanged them for play swords and daggers from Aliexpress.

We also ordered 50 tennis balls from Aliexpress to simulate spell damage. They also bought artificial flowers and herbs and scattered them around the location.The participant who found them could exchange them for money or valuable goods.

The masters and participants cut out runes for the game on weekends for several weeks. Artificial plants for the game according to Skyrim were taken from Aliexpress. They also ordered playing swords there. Source: “Aliexpress”

But electronics were the most expensive. For example, there was a pendulum at the game: foam balls were hanging on the ropes, which supposedly moved by themselves, but in fact they were rocked by automatic motors. The players had to walk through the trees without hitting the pendulum.

We were also looking for treasure. In front of us were seven cardboard tomb boxes with candles. We had to solve a logic puzzle and light candles on only two tombs. They had temperature sensors: when the candle lit up and the temperature rose, an automatic door opened behind the boxes.

In another location, we controlled a spider robot that fired soft bullets. One of the organizers already had it, so I didn’t have to buy it. To open one of the doors, we hit a cardboard hanging from a rope with bullets from a robot.They aimed using the control panel. And a shock sensor was fixed on the cardboard. When she was knocked down, the mechanism on the door was activated and it opened.

All this was programmed by one of the foremen. We ordered ten Arduino Uno single-board computers, sensors and wires for her at Aliexpress. She also asked for some modules, electronic key fobs and tact buttons.

Before the game, masters and game technicians helped to assemble electrical circuits: they connected computers to sensors by soldering wires.In the process, we found out that much is missing. They called the players and asked them to bring it from the city, and then they gave the money. In total, it came out to 12,000 R – exactly this amount was included in the budget for unforeseen requisites.

Props for the Skyrim game cost 48 459 R 90 466

Additional props

12,000 R

Game weapon with delivery

7376 R

Paint, tape, plaster, glue and clay for coins

6362 R

Wire, plaster, glue, craft paper for forge, armor, locks

6070 R

10 single-board computers “Arduino Uno” and wires to them

2484 R

50 tennis balls

2228 R

224 flasks for experiments

2151 R

8 servomotors

1943 R

100 artificial flowers

1749 R

Powerbank for charging electronics

1660 R

RFID module and keys

1276 R

3 sensors: gestures, temperature and shock

1110 R

Soldering wires

960 R

Foam balls

420 R

Tact buttons

390 R

10 magnetic key fobs (RFID)

280 R

The spider-robot moved and fired toy projectiles, as in nerf pistols. Automatic elements in Skyrim locations were programmed on Arduino Uno single-board computers.Source: “Aliexpress”

Step 6

Order transport

Everyone gets to the locations in Moscow himself. But if we play outside the city, it is more convenient to rent a bus or take several taxis. And we usually go to forest landfills by commuter trains. Only masters bring props by taxi or bus.

To go to the Harry Potter game, you met at the Khovrino station – the craftsmen lived there and the props and food were also there. The organizers called us five taxis, and we took them for an hour and a half to the cottage.Taxis cost 5700 R. And to get back, we rented a bus through “Yuda”. It cost 4364 R. For all transport for the participants, the organizers spent 10 064 R.

10 064 R

the organizers spent on transport for the participants of the “Harry Potter” game

We always got to the forest games by train. As a student, most of us lived in a hostel in Odintsovo, so the training ground was also in the western suburbs, near the Razdory station. We drove from Odintsov to the Rabochiy Selo station, where we changed to another electric train and walked for another 15 minutes to the landfill.I don’t remember how much the one-way road cost then, but now it would have cost 48 R.

And the last game, according to Skyrim, was in the area of ​​the Khotkovo station in the northeast of the Moscow region. We got there 1 hour 20 minutes by train from the Yaroslavl station. A one-way ticket cost 168 R. But we paid for the road to Skyrim and back, it was not included in the game’s budget. Only the cost of a taxi was taken into account, in which the craftsmen carried props to the forest. Issued 5000 R.

The organizers paid for transport from the budget of the games – I will tell you how it is formed further.

Step 7

Think over nutrition

At the games, we all have breakfast, lunch and dinner together. We cook ourselves: for each meal, 2-3 people are responsible for eating and washing dishes.

We purchase products in advance in the Moscow “Auchan” and bring them with us – suddenly there will be no supermarket near the location. Everyone buys alcohol and cigarettes for himself, if necessary, they are not included in the general budget. In order not to forget anything, the masters draw up a menu and a list of products. There are two principles: tasty and convenient for cooking.

We went to “Harry Potter” for three days and two nights with 16 people, including craftsmen and game technicians. The number of products was estimated on the basis that each one needs 400-500 g of barbecue, 200 g of meat for baking, 0.5 pack of pasta, and so on. I will not list all the products, but the shish kebab came out 8 kg, meat for baking – 6 kg, chicken breasts – 1.5 kg, spaghetti – 2 kg. From vegetables we bought 2 kg of potatoes, 2 kg of cucumbers and 2.5 kg of tomatoes. For breakfast, we took 70 eggs, 2.5 kg of cheese, 4.5 kg of sausages and 3 kg of sweets.For everything we paid 17,759 R. But in the end, almost all the meat for baking was taken home.

At the Skyrim game there were 45 of us together with the organizers. The participants played on the weekend, but the organizers, who came on Wednesday and Thursday, also needed something to eat. So the menu came out for almost five days, but we cooked on bonfires, and it turned out to be more modest than on “Harry Potter”. For example, from meat we took only stew, chicken, sausages and ham in cans. From vegetables – sauerkraut and canned preparations.As a side dish, they made pasta, instant noodles, rice or potatoes. So there were more days and more participants, and the products cost 26,883 R.

Harry Potter Three Day Menu

Friday lunch

Snack in pita bread

Dinner, Friday

Barbecue with vegetables and potatoes

Breakfast, Saturday

Buffet: sandwiches, croissants, boiled eggs, yoghurt, muesli, fruits, tomatoes, herbs

Saturday lunch

“English” salad with chicken, beans, corn, gherkins, cheese, croutons

Dinner, Saturday

Baked meat with spaghetti

Sunday breakfast

Scrambled eggs with sausage and the remains of a past breakfast

Sunday lunch

Cutlet with couscous

Snacks

Peanuts, sausage, cheese, popcorn, “Doshirak”, chips, sweet, tea

Menu for five days for the game according to Skyrim

Wednesday lunch

Sandwiches

Dinner, Wednesday

Chicken in bacon and pita bread

Breakfast, Thursday

Camping omelet with tomatoes

Lunch, Thursday

Sauerkraut and sausages

Dinner, Thursday

Rice in bags with canned fish

Friday breakfast

Tea and sandwiches with cream cheese, canned ham, squash caviar

Friday lunch

Noodle soup with chicken and cream cheese

Dinner, Friday

Camping carbonara: pasta with egg and canned ham sauce

Breakfast, Saturday

Instant noodles and sausages

Saturday lunch

Couscous with stewed meat and canned vegetables

Dinner, Saturday

Potatoes baked in foil with cheese and stew

Sunday breakfast

Instant noodles

Step 8

Calculate expenses and collect contributions

A maximum of three months before the game, the masters calculate how much it will cost.Divide the total by the number of participants and collect from all equally. Sometimes – in two parts, for example, to pay a deposit for a cottage.

My friends don’t take money for their work, because they try for their narrow company and for the sake of pleasure.

Our organizational costs for Skyrim and Harry Potter games

Skyrim

24 700 R

Harry Potter

47 600 R

Skyrim

48 470 R

Harry Potter

13 258 R

Skyrim

5000 R

Harry Potter

10 064 R

Skyrim

26 883 R

Harry Potter

17 759 R

Skyrim

105 053 R

Harry Potter

88 681 R

At the Harry Potter game, each of the 16 participants contributed 5000 R.We handed in half as a deposit for three months, and the rest before the game itself. Let us have a friendly company, but the deposit guarantees that the participant will not “merge” at the last moment. All characters are important in the game: the plot depends on each one. A total of 8800 R was contributed by the organizers, because they also ate and lived with us in the cottage.

There were 31 players on Skyrim, we handed in 3000 R each, masters and game technicians – less.

How much do I spend on suits

Before the games, the participants make their own costumes.For inspiration, they read Quenta and study primary sources: books, TV series and computer games, which will be role-playing. Or they create an image “from the head”. Make-up plays an important role. Especially when it comes to cross-field – this is when playing a character of the opposite gender. I know girls who can write a tutorial on how to draw a believable beard.

As a student, we often came to games in ordinary clothes – at most, we wrapped ourselves in pieces of cloth to resemble the Greek gods. Now we are really dressing up.Some of my acquaintances buy costumes in stores like Donjona – they sell medieval-themed goods: armor, weapons, household items. But it is expensive there: I saw ordinary raincoats for 9000 R. It will be cheaper in stores of ordinary carnival costumes like “Arte”, but they do not look so believable.

Accessories are usually searched for at the “Fair of Craftsmen” and “Aliexpress”. Those who are ready to wear someone else’s props use flea markets on Vkontakte, such as “Rolesales – role-play sales”, “Cosplay flea market”, “United market for reenactors and role-playing”.But all this is also not cheap: jewelry stylized as the Middle Ages cost from 900 R per piece.

A participant in the game “Skyrim” in the costume of an elf – the head of the Eastern Empire Company. She has false ears and horns as accessories. And this is a participant in the game based on the books of Terry Pratchett. For the role of Death, he bought a mask and got a hoodie. These are the rings, headbands and necklaces sold at flea markets in social networks. Source: Rolesales

But many people feel sorry for buying outfits for one time, and they make them from what is at home.I remember the participants who built the leader’s fur cape from a leopard-print plaid, and the robe of the Olympic god from a curtain. And from my petticoat came an excellent magic cape on the head.

For the last game, according to Skyrim, my mother specially sewed a raincoat for me. For him, I bought three meters of billiard cloth in a fabric store for 2900 R. I also bought accessories for Wildberries. But only those that could then be worn every day. For example, a dress, a belt, earrings, two brooches, two bags and tights.I gave 4154 R, but I don’t consider it a waste only on the game.

7054 R

I spent on a suit for playing Skyrim

When making a suit, I think not only about beauty, but also about convenience. Once I played in the woods in high heels and a long skirt, and then for a long time I picked the dirt from my heels and ripped off shreds of clothes from the branches. I don’t put on long robes in the forest anymore. I also always take a roomy bag to carry around my quenta and game items: money, potions, and so on.

In general, participation in one game costs me 3000-8000 R. This includes the participant’s fee and costume. But with the expectation that I do not throw out the suit later, but continue to wear its elements separately.

In a specialized store, such a raincoat costs 9110 R. Source: “Donjon” And my mother made me a raincoat in one evening. And this is my costume for a role-playing game based on the computer game We Happy Few. I collected it from the things that I already had. All the things for the Skyrim suit I bought at Wildbirds.Now I wear them separately every day

Live Action Role-Playing Games in Brief

1. Role-playing games can be office and field. The first are held indoors, the second in the forest.
2. Games are made based on a fictional world: a famous book, TV series or computer game.
3. Games have mechanics – the rules by which players play magic, death, sex, and other actions that cannot be truly done.
4. Each player has a role.Roles are assigned by the presenter, or master. And the details about the role are described in a special document – quenta.
5. To organize a game, you first need to count the number of participants, think over the plot and game mechanics.
6. They are looking for a location in advance: they book a cottage or agree that the game will be at the master’s house. And to carry out a role-play in the forest, they ask permission from the forestry.
7. Craftsmen pre-order props, food and rent a bus. In order to have money for this, they consider all expenses, divide by the number of participants and collect contributions.Usually it is 3000-5000 R.
8. Having received quotations and donated contributions, the participants come up with their own costumes. You can buy a ready-made one in a specialty store, or you can make a suit from things that you already have at home.

Breakfast, lunch and dinner of a real Olympic champion “BigPicture.ru

Surely most of you would be curious to know what famous athletes and all those who compete in the Olympic Games eat. Turkish photographer Umit Bektas took a series of pictures with athletes from his country and their daily diet.The photographs show that the nutritional system of each athlete largely depends on the type of sport and the goals set. In any case, one cannot fail to notice that the food on the table of the athletes is very high quality and incredibly appetizing. Eh, if they were so fed, why not go in for sports?

26-year-old runner Merve Aydin trains for several hours every day and follows a strict high-protein diet. She consumes 3000 kilocalories per day. The javelin thrower Fatih Awan says: “I can become a great athlete only if I win an Olympic medal.A good diet is essential for any athlete to train effectively. ”Fatih eats 3,500 calories a day. Taekwondo athlete Nur Tatar, who won silver at the 2012 Summer Olympics in London, cut her energy intake ahead of the competition. To fit into her weight class, Nur needed to lose weight, so she ate no more than 1,500 calories a day. Weightlifter Mete Binay would never miss breakfast. His diet is based on a large amount of red meat.In the evenings, he drinks a couple of glasses of milk and eats a lot of sweets.

The energy value of an athlete’s daily diet is 3500 kilocalories per day. Before the competition, vitamins and special mixtures of sports nutrition are added to it. Restler Elif Jale Yeshilyrmak drinks a lot of water: its norm is about five liters a day. Instead of meat, she prefers red fish, considering it more useful. The girl eats 3,000 kilocalories a day. Three-time world champion and Olympic silver medalist in taekwondo Bahri Tanrykulu not only eats a lot of greens and fruits, but also relies on multivitamins and supplements.His daily diet is 3000 calories.

See also:
Photos of the amazing bodies of the Olympians, which you just need to see

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How food helps to raise a happy child – Rossiyskaya Gazeta

Lunch time. The child sits at the table and picks the soup with a spoon. After eating a couple of spoons, he categorically declares: “I don’t want to eat anymore!” At this moment, everything inside each mother turns over, and she faces a difficult dilemma: to finish lunch and not feed her beloved child with anything before dinner, or spend half an hour on persuasion and dancing with a spoon around the child’s mouth.

Honestly, I act according to circumstances. If in the morning I collect my youngest son in the garden (he goes to a short-term stay group), I will definitely feed him breakfast – I will spoon-feed him and promise candy, because there are no snacks in the garden, and more than 5 hours before lunchtime. But if on the weekend my boys go on a hunger strike because they missed the cauliflower in their soup, I will muster my will and put away the plates and try not to slip them anything edible before dinner.Dad’s reasoning is simpler: if you don’t want to eat, you are free. Perhaps that is why, when mom is not around, children eat everything.

Is the child full? This question worries the mother from the moment the baby was born. At first, she torments herself and those around her with conversations about whether there is enough milk and whether it is necessary to supplement. I remember how, at first, I weighed my first child before and after feeding to make sure that he sucked up his assigned grams of milk. Then she weighed mashed zucchini, porridge in goat milk and measured 50 grams of steamed fish or turkey cutlets.The relatives laughed, but I felt calmer this way – I knew for sure that my baby was full. Moreover, the elder Vanya is a little gourmet by nature, who eats with pleasure only what he considers tasty, and in the quantities that he considers necessary. The youngest son is the complete opposite. He eats his portion, looks at what is left in Dad’s plate, and asks for “another piece”, and then he can steal something else from his older brother, who will gladly share that he does not want to finish eating. But with age, he becomes more picky about food.Therefore, the second important question for every mother is what to cook?

A kid who loves oatmeal can flatly refuse to eat it at the age of five. Many children refuse meat. We have to mask it in cutlets, stewed vegetables and dumplings. The same with cottage cheese and kefir. Sugar, fruits, cocktail rolls and cheese cakes are used, in the preparation of which the child must take part. By the way, in this way we taught Vanya to eat vegetable salad. He himself, under our supervision, cuts cucumbers and tomatoes, salt, pours oil.This salad naturally tastes better.

But what if one child loves rice porridge and the other loves semolina? When one for both cheeks gobbles melons, peaches and apricots, and the other prefers exclusively apples and grapes. And when it comes to eating healthy vegetables like cauliflower, broccoli or green beans, the answer is often “Better pasta.” Intellectually, you understand that the children’s menu should be balanced and filled with all the necessary vitamins and minerals, but how difficult it is to do when children only require pasta, cheese and cookies.And so mothers are doing magic at the stove, thinking of how to cook chicken so cleverly so that the child does not twirl his nose. It takes a lot of time that working mothers lack. This requires patience, because the child walks around you and in every possible way demonstrates a desire to participate in the process. And, finally, it requires creativity to turn an ordinary cutlet into a hedgehog with eyes and legs, and boiled vegetables into a ship or a bear cub. Checked, it tastes better.

And of course, do not forget that a worthy example in front of your eyes is the best motivation.Just the other day, five-year-old Vanya asked me: “Mom, why should I eat soup, and adults eat what they want?” I had to put aside my hastily made sandwich and pour myself a bowl of soup.

Expert opinion

Olga Makhovskaya, Ph.D. in Psychology, author of the book “How to calmly talk with a child about life, so that later he will give you a calm life”

In the book “American Children Play With Pleasure, French Children By The Rules, And Russians Until They Win,” I identified three strategies for feeding a child.The French approach the process from an aesthetic point of view. Everything that a person, including a child, does should be judged as beautiful or ugly. At the same time, by beauty they mean, first of all, a certain feature. In food, they pay a lot of attention to how it looks and enjoy the anticipation. Even in the morning they tell you what kind of dish they will cook and how delicious and beautiful it will be. This is unusual for us because we usually report lunch 2 minutes before it starts.

French children must take part in the table setting: napkins, plates, glasses, bows on spoons, a bouquet of flowers.For the French, food is the essence of life. If you don’t have enough time to eat, then why do you live at all? For them, life is not a series of white and black stripes, but rather a bouquet or salad bowl filled with different colors and textures. Therefore, they have a lot of all kinds of sauces and a variety of dishes.

A good family dinner usually lasts an hour and a half. It is not customary to talk about politics and problems at the table, but everyone shares common pleasant impressions. With this approach, the family spends at least an hour and a half together in a good mood and on the same wavelength.Everyone will strive for such a feast.

By the way, when psychologists ask what happiness is? Many people start talking about a large family sitting at the table when everyone is smiling and joking. In our country, this happens mainly only on major holidays. Although, in my opinion, every family is able to make it a regular tradition. For the child, the benefits are unequivocal.

The status approach to food prevails in Russia. Usually the father at the table is in charge. It is not customary to talk at the table.Remember the saying: when I eat, I am deaf and dumb. You can not interrupt elders, that is, children are actually deprived of the opportunity to express their delight, for example. The child is forced to constantly control himself.

We treat food like work. The one who works harder, the larger the portion. Children rarely take part in table setting, but they almost certainly do the dishes. So they are “shown” their place in the family hierarchy.

For us, feeding a child is more of an ideological norm. Parents get nervous if their babies don’t eat well, hence the practice of force-feeding.Imagine how the baby feels at the same time: a loved one shoves another spoon into you, and you sit with a clogged mouth. This leads not only to the fact that food ceases to be enjoyable, but also to more serious psychological problems in adulthood.

The French have the same stubborn children as ours, but they use the rule of three tries and invite the child to the table several times. Our parents usually give out a brutalization reaction on the first try. Therefore, for us the ideal of obedience is only raised an eyebrow, and the child has already done it.As a result, children grow up with a tremendous sense of guilt. They understand that Mom and Dad are angry, but the reason is not obvious to them. The child does not want to eat because he does not like it – this is a reasonable childish behavior. We do it ourselves, but for some reason we don’t leave the child with a choice.

Finally, the Americans with their pragmatic approach to food. They count everything: calories, servings, money. At the table, everything is divided equally. And snacking is an American phenomenon, they are guided by the principle: if you want to eat, take it and eat it.That is why they have such a ramified fast food system and hence there are so many overweight people.

Food seems to be a common thing. But it is precisely from such simple things as the process of eating, playing with dad and mom, scolded or not, beaten or not, that a person’s biography is formed.

Therefore, I advise mothers to follow the example of the French and shape their child’s taste. This is an opportunity to stop, think and not immediately give up things that at first glance seem ugly. Let the child choose the cup and plate himself.Put fresh berries in the porridge, let him dig in it. And he will gladly eat it and will not even notice. Then his food will be associated with joy and something extraordinary.

By the way

How not to feed a baby moth

• Don’t force the baby to eat. This way he will sooner hate food than eat an extra spoon.
• You shouldn’t use threats: “mom will be offended”, “until you eat, you won’t go for a walk and you won’t watch cartoons.”The child may eat, but the process of eating will begin to be associated with something negative.
• Do not scold your child if he smears food on the table or spills something. For the kid, cutlets and pasta turn into toys, and jam into paints. But he does it not out of malice. So it’s better to prepare an apron and more napkins and towels.
• Do not teach your child to eat at the TV. Experts warn that feeding and watching cartoons and especially advertisements at the same time has a detrimental effect on the baby’s digestion.
• Don’t educate a greedy person: “If you don’t eat, dad will come and eat!”
• You shouldn’t play “Who will eat first?” Often. It works, especially if Mom gives in and the plate empties quickly. But, as a rule, the child is in a hurry, puts too large pieces in his mouth and does not have time to fully chew food.

I wish you … all the best: wishes in English

Do you know why the British want each other to “break a leg”? Not because they hate a person, but on the contrary, to luck.This is the English analogue of our famous Russian phrase “no fluff, no feather”. What other wishes in English do you know? Let’s find this out.

In this article, you will learn how to say “I wish you good luck” and “I wish you happiness” in English, just wish all the best to a person, as well as other common wishes in English with translation.

When we congratulate someone on an important event, for example, a happy birthday, a wedding day, a promotion or any other joyful occasion, then besides a simple congratulation, we say some other pleasant words.These will be wishes in English – wishes.

These pleasant and warm words addressed to a person express our attitude towards him or simply are support in a difficult situation. The wishes can be different depending on who is in front of us: a family member, a colleague or a stranger.

Standard phrase for wishes in English: “I wish you …”, which translates as “I wish you …”. Then you can substitute anything you like: good luck, happiness, to get well soon, and so on.What more could you wish for:

• love – love
• success – success
• health – health
• good holidays

Regarding wishes for the holidays and important events in life – see a separate article.

Another variant of informal wishes sounds like “I hope you …” or “I hope that you …”. Continuation options: have a good time, have a good weekend, have a rest, and so on.

By the way, a common version of the phrase “Have a good time” is “Enjoy yourself”. But “be happy” in English will be “Be happy”.

In order to emphasize that your wishes are sincere and directly “from the bottom of my heart” – add “With all my heart” at the beginning of the sentence. For example:

With all my heart I wish you wonderful and happy holidays – With all my heart I wish you wonderful and happy holidays.

Good luck wishes in English are often found in speech, because they are universal for almost all cases.In addition to the simple “Good luck” (and this is how the native speakers wish good luck in English), you can say: “The best of luck” or “Best of luck to you”.

Another common expression: “Break a leg”. Literally it translates as “Break your leg”, but among the English-speaking population this is tantamount to a wish of luck.

Opinions about where exactly this idiom came from still differ, but the expression itself has been in use since the time of Shakespeare. According to one version, this phrase was popular in the theater and was used in the meaning of “kneel down.”After the end of the performance, the actors went on stage and bowed to the admiring and applauding spectators, often squatting or just kneeling. Therefore, before the start of the performance, the actors did not want to play the role well, but “break a leg” at the end.

According to another version, this phrase was invented by superstitious people who believed that if you wish good luck directly, it will certainly frighten her away. Therefore, before important matters or serious events, they wanted to “break a leg”, thus trying to deceive or confuse the dark forces listening to them and attract fortune.

If you need to wish a person a speedy recovery or sign a postcard to a colleague on sick leave, which often happens in friendly teams, then the following phrases will come in handy:

• Get well soon! – Get well soon!
• Keep well! – Be healthy!

Sometimes as a wish of health in English you can use the phrase “God bless you!” By the way, this is the phrase they say if a person sneezed.

As for everyday wishes that we exchange with loved ones, they can be anything, but here are the most common ones:

• Enjoy your meal! / Enjoy! / Bon appetit! – Bon Appetit!
• Good night! / Have a pleasant night’s sleep! – Goodnight!
• Sleep tight! / Sleep well! / Sleep strong! – Sleep tight!
• Have a good day! Have a good time! – Have a nice day! / Have a good time!
• Cheer up! – Cheer up! / Do not be sad!
• Take care! – Take care!

The above phrases are usually used between friends, family members, or people you know well.As for more formal requests, it is worth being polite and making the proposal more respectful. For example:

Please, accept my sincerest wishes for …! – Please accept my most sincere wishes …!

Variants for replacing the word “sincerest”: best / warmest / most heartfelt / heartiest.

May success attend you! – Let me wish you success!

May I wish you … – May I wish you …

On the occasion of… I wish you … – On the occasion … I wish you …

Your wishes, which will sound after these words, should also be suitable for the occasion. Usually they want: success in work (success), long and happy years of life (many more years of happiness), family happiness (family happiness), healthy children (healthy children) and so on.

Miscellaneous wishes and their translation into English:

• May all your dreams come true! – May all your dreams come true!
• I do hope you win! – I hope you win!
• I wish you to get well and soon – I wish you to get well, and soon!
• I wish you joy! – I wish you happiness (joy)!
• I wish you the best of everything! – I wish you all the best!
• May you live to be a hundred! – Long time to live! (Live to a hundred!)
• Good luck with your exam! – Good luck on your exam!
• I wish you every success! – I wish you great success!
• Wish you lots of success! – Wish you success!
• Good luck on your business! – Good luck in your work (business)!
• Have an enjoyable holiday! – Have a good rest!
• I do hope things go well with you – May you be all right
• I hope the trip will be everything you wish for! – I hope your trip goes as you dreamed!
• Chin up! – Chin up!
• Have a good day! – Have a nice day!
• All the best! – All the best!
• Bon voyage! – Have a good trip!
• Happy landing! – Happy landing! (before departure)
• To your health! – Cheers! (toast)
• To friendship! – For friendship! (toast)
• To cooperation! – For cooperation! (toast)

According to etiquette, it is customary to reciprocate wishes and congratulations, or at least sincere gratitude.The standard answer is, of course, “Thank you” or “thank you.” But you can answer in more detail: “Thank you for your kind wishes” (Thanks for the good wishes), “Many thanks for the wishes” or “Thank you ever so much” (Thank you very much for the wishes!).

In order to wish you all the best in return, use the construction “I also wish you …” (I also wish you …) and repeat what you wish you. Or, you can simply say “The same to you!”, Which translates as “Same to you!”

As for the answer to encouraging wishes (in case of illness or a difficult situation), you can express your hope that everything will turn out well in the end:

• I hope so – I hope so
• Let’s hope for the best
• Let’s hope your wishes come true – I hope your wishes come true
• It would be fine – It would be nice
• I couldn’t wish for anything better – The best I could not wish for
• Would not be a bad idea! – It is good to!
• Please God! – God forbid!
• So help me God! – God help me!

Whatever the wish, the main thing is that it should be from the bottom of the heart.Well, we wish you good luck with English!

Food violence. How not to feed a child.

At first I thought of calling this article: “How to feed a daughter at 3 years old so that at 30 she has problems with being overweight.” But she changed her mind …

Because that would discriminate against boys. Those unfortunate boys who are also forced by adults to eat.

Food is a natural requirement of the body.Hunger and thirst are the primary instincts for self-preservation. Try to forget to feed the baby. He will notify you of hunger with a loud cry and will not calm down until he is fed. The child knows better when and how much he needs to eat.

It’s amazing how desperate supporters of on-demand feeding for a baby’s birthday turn into traditional persuasions “a spoon for mom, a spoon for dad, a spoon for a second aunt.” And after a couple of years, a period of ultimatums comes: “Until you eat, you won’t leave the table!” (Options: “I will not turn on the cartoon”, “I will not give a candy”, “I will not buy a toy”)

Natural appetite? No, have not heard …

There was a short period in my life as a consultant at a weight loss center.They worked there with people whose excess weight was not the result of a serious illness. Relatively healthy (relatively – because with extra pounds, shortness of breath, hypertension, varicose veins, etc.) came to them, overweight women complained about childbirth, age, heredity. And it was very difficult, with the resistance that the psychotherapist had to break, they accepted the fact that in fact the cause of excess weight was improper eating behavior, eating habits, including those learned in childhood.

When you go to different manipulations in order to feed a portion of something to a child, think about his future.Are you making a mistake?

History of the Marina

Grandma said that food should not be thrown away. Grandmother rejoiced and praised when Marina finished eating everything and cleaned the plate with a piece of bread. My grandmother often read the story “The Society of Clean Plates.” Grandmother used to say “Good children always eat everything that is on the plate.” Grandmother taught that guests should eat with some additives so that the owners would be pleased. Marina really wanted to be a good girl, wanted to be praised, wanted her grandmother and other people to be pleased … Marina grew up, got married, gave birth to two children, fed the family with lunches and dinners.She still believed that the plates should remain empty after meals. And I never threw away food. The good girl Marina could not impose her own rules on her husband and children. But she could not refuse them either. Therefore, she always finished everything that her husband and children left on the plates. Systematic overeating led to weight gain.

Natalia’s story

In her childhood, there was a rule: “Eat what you put on the plate – you will get candy.” Over the years, the need has developed to end any meal with a dessert.Otherwise, she did not feel full and satisfied. At least four sweets every day. On the other hand, when he just wanted something sweet, the inner trained child reminded him that first he had to eat something not sweet. And, even in the absence of hunger, Natalya ate soup or porridge to allow herself to eat candy …

Irina’s story

The kindergarten teacher was threateningly broadcast: “Until you eat, you will not leave the table!” And she also threatened to pour the soup by the collar, to the one who did not eat this soup.Irina believed that this is exactly what the teacher would do. Once Irina even hid the hated fishcake in her pocket, and then on a walk she buried it in the ground on the site behind the veranda. The second time, this trick failed. The teacher noticed, swore loudly, shamed the cutlet swindler in front of the whole group. Irina grew up, but some subconscious fear remained, an attitude that one should eat everything that was on the plate, even after “I don’t want to”

The Story of Mary

Mom tried to feed thin Masha in every way.Mom ran after Masha with a spoon around the apartment, persuaded, lured, telling fairy tales. And then a VCR and video cassettes with cartoons appeared in the house. It was my mother’s salvation. Mom began to feed Masha in front of the TV. While Masha watched the cartoon, she willingly opened her mouth and chewed. Masha loved cartoons and tried to chew for a long time. Because she knew that as soon as she stopped eating, Mom would turn off the cartoon. The adult Mary is still in the habit of eating in front of the TV. Or reading. Or at the computer.Or at least in the company of a lively conversation. Something must necessarily happen in parallel with the meal. And when something happens in parallel, then the concentration of attention is no longer on eating, contact with the body is broken, and it is very easy to miss the moment of saturation, overeat. On the other hand, when Maria was just watching TV, she was constantly drawn to something to chew …

Svetlana’s story

As a child, Svetlana was not force-fed, she was not encouraged with sweets, she was not entertained with TV while she was eating.But she did have a problem with being overweight in adulthood. Because she was constantly drawn to “tasty”. When little Svetochka fell and hurt herself, they said to her: “Don’t cry, for candy!” When she was taken for the vaccination, she was promised that it would hurt a little, but then she would receive a chocolate bar. When one day in the park she, seven years old, was not allowed on the attraction, because there was an age limit of “over 12 years old,” dad said: “Do not be upset, but now we will go and fill up ice cream.” mom stroked her back and asked: “Daughter, what should you cook?” In Svetlana’s adult life, stress and grief has become much more.But she had a behavioral stereotype formed in childhood: when it is sad, painful, dreary, lonely – you need to eat something tasty. Eating stress, Svetlana gained an extra 40 kg.

All these examples have one thing in common: eating food is not due to hunger and stopping food intake not at the signal of satiety. Constantly persuading, forcing the child to eat another spoon through “I do not want”, to finish eating, we break the natural contact with the body. The child stops feeling whether he is hungry or full.In adulthood, he begins to navigate not by internal signals of the body (I want to eat), but by external factors (time to have lunch).

“How can you not force him? He himself will not eat all day! ” Of course it won’t. If he was previously constantly forced to eat, and then suddenly left alone, for some time the child will enjoy the right not to eat anything and defiantly move the plate away. But then the instinct of self-preservation will prevail over ambition. It is important that at the same time there are no cookies, sweets and other sweets in the public domain.Otherwise, the child will only eat them.

If once again the mother wants to “feed” the child, then it is worth slowing down and thinking: “What makes me do this?”

Stereotypes from the past? Your attitudes: you need to eat everything that is on the plate. Please do not transfer your cockroaches to the baby.

Fear that the child will go hungry? Believe me, the child is not his own enemy, he has not yet broken contact with the body.