A proper, well-timed pre-game meal can improve a player's competitive performance. The right foods and drinks can provide body fuels that helps players maintain a consistently high energy level throughout the game. A good pre-game meal steers players clear of indigestion and other problems that prevent them from doing their best.
Timing the Meal
Basketball players should eat their pre-game meal two to four hours before the game, giving their bodies time to digest the food and store the energy fuel. Pre-game meals should range from 500 to 1,000 calories. Players should consume fewer calories the closer they get to the game. Players should drink 14 to 22 oz of fluid two to three hours before games.
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Starch Over Protein
Pasta, fruits, cooked vegetables and whole wheat breads are rich in complex carbohydrates that break down more easily than protein. They empty from the stomach in two to three hours and provide more consistent energy to the body. Players may consume lean protein-rich foods like chicken, turkey and fish to add staying power, but they should eat them in small portions. For an early afternoon game, cold cereal is another good starch option.
Fatty Foods & Drinks
Fat, like high-fiber food, takes longer to digest and you should avoid them. Baked chicken or fish is much better than fried chicken or fish as part of the pre-game meal. Turkey on a bagel is a good lean-protein, high-starch option. Players should drink skim milk instead of whole or 2 percent milk.
Avoid High-Sugar Foods
Concentrated sweets cause havoc. They draw fluid into the digestive track and create the risk of dehydration, cramping, nausea and diarrhea. High-sugar foods may cause a rapid rise in blood sugar levels, then a sugar "crash" as it declines. Low-fat yogurt, bananas and Rice Krispie treats are good alternatives.
No Carbohydrates Close
Don't consume any carbohydrates 1 1/2 to 2 hours before an event. This may lead to premature exhaustion of glycogen.
Bulky and Gas-Producing Foods
Raw vegetables, dry beans, peas and popcorn are among the foods that can stimulate bowel movements and you should avoid them. Cabbage and cooked dry beans are among the foods which can cause gas to build in the digestive track.
Liquid Meals
Some players may struggle with food digestion before games. In such cases, nutrition shakes and energy bars can be better options for fueling the body.
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