High-energy pre-game meals -
Aim to have a snack or a small meal 1 to 3 hours before your game. This will give your body enough time to digest any foods before the game. You can have tummy troubles or GI discomfort if you chow down right before. These competing demands can become a challenge for optimal performance.
Carbohydrates provide the primary fuel for exercising muscles. Athletes should focus on eating carbs, which are broken down in the small intestine.
As mentioned before, having food during exercise may result in stomach cramps. Hydration is key during this time. Although there are certain foods that provide energy-boosting hydration as well. Hydrate based on the length and intensity of the activity.
Replace fluids according to thirst and weather. The most important meal on game day is what you eat after your game or workout. You might not realize this, but eating right on gameday is your secret weapon for top-notch performance, whatever your sport.
Start the day with a breakfast containing carbs such as whole-wheat bread or cereal and a source of protein such as eggs, yogurt, or milk. Many student athletes compete after school making lunch an essential fuel source for competition. Lunch should be hearty and represent as many food groups as possible, including whole grains, lean protein, fruit, vegetables, and low-fat dairy.
You might think opting for a light lunch such as a salad — or even skipping lunch altogether — will leave you light on your feet, but instead, it may leave your tank empty at game time.
Choose whole-grain bread, crackers, cereal, and pasta for lasting energy. Save the sports drinks for an energy boost during endurance sports or training sessions lasting more than an hour. Muscles love protein.
Protein can also help you feel full and not get hungry during the game. Vegetables are healthy, but when they have lots of fiber they can be hard to digest and may cause stomach problems during sports. Eating low-fiber vegetables like cucumbers, bell peppers, and tomatoes can provide essential nutrients without causing stomach issues.
These vegetables also contain high amounts of water, which can help keep you hydrated during the game. In general, I recommend eating a pre-game meal hours before the game. Eating too close to the game can cause stomach discomfort or cramping while playing. If you have a morning game, try to eat a pre-game breakfast at least hours before the game.
If the game is in the afternoon or evening, you can have a bigger meal two to three hours before the game. Do not forget to stay hydrated! Remember, a balanced meal with carbs, protein, and low-fiber veggies can give you the energy you need for the game, help your muscles recover, and keep your tummy happy during the game.
Are you looking for some ideas for what to eat before your next big game? Your pre-game meal can make a big difference in your energy levels, stamina, and overall performance. Here are some examples of pre-game meals that can help you power through your game and stay at the top of your game:.
Looking for some at-home meal inspiration? These are examples that you can easily make at home to prepare you for your next game. At home is the easiest place to build out your pre-game meal. You feel confident and in control in your kitchen. Here are examples of pre-game meals that follow the above fueling guidelines you can make at home!
This meal contains anti-inflammatory fats, easy-to-digest carbohydrates, and complete protein to fuel you up before your game.
This meal is a great option hours before your game. Pro-tip: Make your salmon in the air fryer! It is amazing. You will love these energy-packed and easy-to-digest overnight oats before a morning game. No matter if you are pre-game fueling at the dining hall, at home, or in a restaurant which we will talk about next , you want to keep it simple and as close to the above fueling guidelines as possible.
You want easy-to-digest carbohydrates, low-fiber veggies, and lean protein. Here are some of these foods that are commonly found at the dining hall so you can mix and match them to build your pre-game meal.
R High-energy pre-game meals, R ehydrate, R eplenish. Consult your primary High-energy pre-game meals physician for more Planned eating intervals injuries keals do not respond to basic first aid. Services are now available in five locations. To make an appointment, call or request an appointment online. Urgent Care. In This Section. Writer, researcher High-energy pre-game meals soccer coach. Devotee of The Beautiful Game. Lifelong learner and pre-gaame advocate. Hlgh-energy more often than not, it comes down High-energy pre-game meals poor nutrition. Your body needs energy and fuel to burn. The right diet will boost your energy levels and stamina, and lower the amount of time it takes to recover after a game or tough workout. The wrong diet will make you feel weak, heavy and absolutely drained.
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