Pre-game meals and snacks are extremely important for athletic performance. Proper nutrition before events helps prevent hunger and blood sugar levels from dropping. Meals eaten before a game should be well-balanced and consist of foods that are well-tolerated to help avoid stomach upset. Well-balanced meals, proper timing and adequate hydration can help athletes achieve their maximum potential.
Carbohydrate
Carbohydrates are an excellent source of energy, providing 40 to 50 percent of the energy used during the early stages of moderate exercise. Good sources of carbohydrates include whole-grain pastas, breads, cereals, fruits and vegetables. Including these foods in pre-game meals can help increase energy stores. Endurance athletes who will be competing in long events should eat high carbohydrate meals for three days before. A composition of 70 percent carbohydrate is recommended for those three days.
Protein
Pre-game meals should include small amounts of protein to help avoid drops in blood sugar levels. Protein will also help rebuild muscle damaged during exercise. The best choices are lean meats, eggs, peanut butter and low-fat or fat-free dairy products such as milk, cottage cheese and yogurt. The American Dietetic Association recommends consuming 10 to 12 percent of the diet as protein on a regular basis to help maximize performance.
Fat
For sports events that last longer than an hour, the body may use fats as energy. Fat use depends on the athlete's condition as well as the length of the event. Well-trained athletes will utilize fats for energy quicker than less conditioned athletes. Consumption of fats totaling less than 15 percent of caloric intake may impair performance. Although including fats is important, consider: Choose healthy fats such as avocado, nuts and fish. Fats can also lead to stomach upset, which may inhibit performance or even keep the athlete from competing.
Timing
Timing of pre-competition meals is extremely important. Athletes should allow adequate digestion time before the beginning of their event to avoid stomach discomfort. Large, high-carbohydrate meals should be consumed 3 1/2 to 4 hours before an event, while smaller meals can be eaten within two to three hours. Small, carbohydrate-rich snacks can be consumed within an hour and will help provide additional energy for performance and are generally well tolerated. When choosing snacks for within an hour of activity, choose common foods that do not upset your stomach.
Hydration
Hydration is extremely important. Fluids help transport needed nutrients to muscles, rid our bodies of waste products and dissipate heat through sweating. When athletes are not properly hydrated, they can decrease circulation to their muscles and body surface, which may impair performance and endanger their health. The easiest way to determine proper hydration status is to monitor urination. When you're adequately hydrated, urine will be clear or pale yellow and fairly significant in volume and frequency. Before an event, stay well hydrated the day before as well as in the hours leading up to it. Keeping water nearby during an event is beneficial to help replenish fluids lost through sweat. Timeouts and player rotation times are perfect opportunities to rehydrate.
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