Successful athletes know that a key to peak performance lies providing proper fuel for the body. A pre-game meal should be between 500 and 1,000 calories and high in complex carbohydrates, which break down slowly to help maximize energy levels and stave off hunger. Don't look to a protein bar to provide what you need before a game. Instead, focus on wholesome, good-for-you meals that won't weigh you down or leave you unsatisfied.
Breads
Pre-game meals with whole-grain bread are filling but not too heavy. Avoid adding butter, gravy or oil to the bread, which adds unnecessary fat that can slow you down. Stick to baked or toasted bread and stay away from the crash-inducing fat and sugar of fried bakery goods. Try whole-wheat, high-fiber bread with extra-lean protein, such as sliced roast beef, for a healthy pre-game sandwich. Add a side of green peas and carrots for extra energy. Whole-wheat tortillas wrapped around ground turkey and a scrambled egg white can also pack a powerful punch of carbs and protein.
Rice
Rice is a cheap, easy way to keep your pre-game meals healthy -- just stay away from white rice, a simple carbohydrate that breaks down too quickly. Go with long-grain or brown rice for the maximum energy boost. Pair it with a 5-oz. piece of white fish or salmon and flavor it with low-sodium soy sauce. If you can tolerate a little spice before competing, try dirty rice with a side of red or black beans. The beans will provide a healthy dose of filling fiber and help you stay full and energized longer.
Vegetables
For athletes looking to keep the fat content of meals low, starchy vegetables are a must in a pre-game meal. Skewered grilled sweet potatoes, squash, peas and carrots, very lightly drizzled with olive oil and served with small chunks of grilled chicken provide a healthy punch of complex carbohydrates with a dash of protein. Athletes should always stick to cooked vegetables pre-game; they're much easier to digest than raw ones.
Pasta
Athletes with big appetites can look to pasta for extra-filling pre-game fare. Four hours before game time, a bowl of whole-wheat pasta mixed with boiled shrimp and lemon juice or a 5-oz. piece of white fish or salmon with almonds will provide enough energy to stay strong until the final whistle blows. For pasta with a little something extra, try whole-wheat ravioli stuffed with spinach or ground beef. A little pasta goes a long way, so eat slowly and listen to your body to avoid overeating.
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