Your overall body health largely depends on what you eat on a daily basis. It should come as no surprise, then, that what you eat beforehand will dictate your energy level during sports. What to eat, when to eat it and why you should eat those things are all key pieces of information to any serious athlete. Discuss your diet and any drastic changes you plan to make to it with your doctor.
Grains
If you're playing sports regularly and notice a lull in energy levels shortly after you begin playing, this is more than likely due to a lack of a health meal beforehand. A pre-sports meal should include two main components: carbohydrates and potassium. When your body shifts into high gear, your heart rate rises. To keep your body fueled with a maximum amount of energy during intense physical output, your body shifts to carbs for its primary source of energy, MayoClinic.com explains. Whole-grain foods like oatmeal, granola and 100 percent whole-grain pasta are ideal pre-event meals to keep your energy level high.
Cramping
Carbs alone can't keep you going along strong throughout an entire sporting event. Your body needs a regular intake of potassium and fluids to keep your muscles energized and to prevent them from cramping up. Easy-to-eat potassium-rich foods include bananas, lima beans and raisins. Snack on these quick-digesting foods in the hours leading up to the event, and even during breaks. Fluid intake recommendations vary considerably from person to person, but a good rule of thumb is to always have a bottle of water handy. Sip from the bottle regularly throughout the day, as well as multiple times throughout the course of the sports event.
Timing and Recovery
The body needs several hours to digest your preparatory meal. Small to medium-sized meals need two to three hours to digest, and larger meals need upwards of four hours. After the event is over, your body will be in desperate need of nutrients. Load up on protein-rich foods to help your body recover in time for your next event or training. Troy Flanagan, head of sports science the U.S. Ski and Snowboard Association, told "USA Today" that even Olympic athletes are trained to head directly to the food cart after events.
Precaution
Occasionally, if you're feeling run-down or low on energy during sporting events despite following a strict, healthy diet, other factors might be at play. A viral infection called mononucleosis is sometimes the culprit in these situations. Mono can cause fatigue, drowsiness and loss of appetite, the PubMed Health website notes. There is no guarantee, however, that mono, or any other illness, could be causing your lack of energy. To ensure you're getting your proper nutrients, and to rule out any other health factors, consult your doctor.
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