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I Accept. The Science of Health. The Best Food For Athletes To Eat Before a Competition February 19, By Amy Jamieson-Petonic, M. 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 inch sub sandwich with roasted chicken, lean turkey or ham, peanut butter or soy protein for vegetarians on whole-wheat bread. On game day, the pre game meal is key. The goal is to find foods that fill you up, do not upset your stomach and provide sustained energy.

In this post, we will explore the best meals for enhancing your performance, maintaining high energy levels, and keeping your blood sugar stable. Have a plan , test it at practices and make sure you have access to the foods that work best for you.

Pre-game meals are key for athletes since they provide the necessary fuel for optimal performance. Even for younger athletes who may not engage in minute matches, sustaining energy levels and improving focus is crucial. Teen and highly competitive athletes, in particular, may require assistance in planning their meals to meet the demands of intense games that last the full duration.

So for competitions in the late afternoon, you should be able to fit in a solid breakfast , healthy snack and hearty lunch.

Focus on high-carbohydrate , moderate-protein and fiber-rich options , with fruits and vegetables on the side. As the game approaches, shift your focus towards healthy pre-game snacks instead of larger meals.

The best pre-game meal for an athlete consists of high carbohydrate, moderate protein, color and low healthy fat to provide the fuel your body needs to perform its best. Remember, there is no one-size-fits-all approach to pre-game meals.

Every athlete responds differently to foods during competition, so it may require trial and error to find the right foods and timing that work best for you. The ultimate goal of the pre game meal is to find the right mix of foods that provides the energy needed to play without causing stomach upset or running out of steam.

Early morning games often leave less time to eat and digest a large meal before kickoff. By addressing these considerations, you can streamline your game day nutrition strategy.

Following an athlete diet plan especially in season will ensure you maintain energy, build and repair muscles and support your immune system. Also, check out our post on game day nutrition. Indeed, this will help you stay well hydrated , fueled and ready for the second half. What will you try for your next pre game meal?

Steph Magill, MS, RD, CD, FAND has over 22 years of experience in public health and nutrition. As a performance registered dietitian nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field.

Stephanie has a Master's Degree in Nutrition and is a Fellow of the Academy of Nutrition and Dietetics. Skip to content.

Table of Contents.

Sentongo recommends avoiding new foods that might upset your stomach during the game. Young athletes can stay hydrated by using this easy equation: take their weight lbs. Staying hydrated is especially important on the day of the game.

Anything too fatty, like junk food or milk, is digested slowly and will make athletes feel slow and sluggish. Athletes should also avoid eating too many high-fiber foods, like beans, fruits and vegetables, which are also difficult to digest and cause stomach problems on the field.

Some parents are encouraged to bring snacks for the kids to eat mid-game. These include a small, plain or whole grain bagel, graham crackers, dried fruit, sliced orange, and half a banana.

While parents often pack sugary treats like granola bars, Sentongo recommends the same starchy foods kids should eat before the game. While on the sidelines, athletes should drink both water and sports drinks like Gatorade which have electrolytes and potassium to help them recover.

Though some athletes are getting creative with hydration options — pickle juice has grown in popularity in recent years — Sentongo recommends sticking with sports drinks, which have the right combination of salt and sugar that increases the absorption of electrolytes in the body.

After the game, athletes should eat a high-protein meal that contains poultry, meats, fish, or legumes. Though athletes may feel fatigued, Sentongo cautions against overhydrating, which can cause light-headedness and even more fatigue.

Energy drinks are becoming increasingly popular with young athletes. However, this is mostly because of marketing and not safety. Many young athletes who consume energy drinks strongly believe they have a positive effect.

However, research shows that young athletes who rely on energy drinks are more likely to engage in health-damaging physical intensity and experience more adverse health symptoms like headaches, stomach aches, hyperactivity, and insomnia poor sleep.

Therefore, the consumption and reliance on energy drinks should be discouraged in athletes. Pediatric gastroenterologist Timothy A. Sentongo, MD, specializes in chronic disorders that affect growth and nutrition in children, including short bowel syndrome, food intolerances, feeding problems and cystic fibrosis.

At Comer Children's, your child benefits from the combined expertise of many of the nation's leading specialists in gastrointestinal diseases. Our gastroenterologists are nationally and internationally recognized for providing breakthrough care of complex digestive diseases.

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Forefront Pediatrics. What young athletes should eat before and after the game. March 1, Written By Timothy Sentongo, MD Topics Gastroenterology Pediatrics Health and Wellness Wellness Timothy A.

Sentongo MD Pediatric Gastroenterology. Call Us At Video Transcript. If you want to be at the top of your game, you need good hydration, a meal of complex carbohydrates the day before and a high-protein diet after. During the Game: Refuel as Needed Some parents are encouraged to bring snacks for the kids to eat mid-game.

Post-game: Repair with Protein After the game, athletes should eat a high-protein meal that contains poultry, meats, fish, or legumes. Avoid Energy Drinks Energy drinks are becoming increasingly popular with young athletes. Timothy A.

All athletes should continually be sipping on fluids leading up to a game or event, but a dark urine color indicates the need to drink more.

If your athletes need an extra boost of energy, try fruit, a granola bar, or some crackers with another ounces of water or sports drink to top off their energy tank! Encourage your young athlete to prioritize hydration by drinking water regularly throughout the day, considering electrolyte-rich beverages like sports drinks or electrolyte additions to water as they get closer to the sporting event.

By emphasizing the importance of hydration and incorporating these simple tips, you can help ensure that your young athlete starts the competition well-hydrated and ready to perform at their best.

Follow these meal timing guidelines and hydration tips, and you set your young athletes up to be well-fueled and ready to give their best performance. Skip to content — Uncategorized —. Previous Post 10 Snacks to Fuel After School Practice. Next Post Fuel Your Endurance Training to the Finish Line!

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