Just like certain running shoes make you run faster, certain foods you eat before exercise make you perform better. Meal planning is extremely important to help fuel the body and give it the energy it needs to sustain exercise. While there are no fixed foods every person should eat before a sports game, there are some general guidelines to help ensure you are getting all the energy you need during a sporting event.
Carbohydrates
Carbohydrates, once eaten, are broken down in the body and used for energy. Carbohydrates not used right away get stored in the liver and muscle as glycogen. Glycogen is the source of energy most often used for exercise. Examples of carbohydrates include breads, cereals, pastas, rice and crackers.
Four or More Hours Before a Sports Game
Four hours provides enough time for your body to digest food before exercising. Meals with high carbohydrates, moderate protein and low fat are recommended. Examples include spaghetti with whole wheat noodles, cereal with a banana and low-fat or skim milk, or a peanut butter and banana sandwich.
Two to Three Hours Before a Sports Game
Snacks with high carbohydrates, moderate protein and low fat are suggested two to three hours before exercise. Having a moderate amount of protein before a sports game can help reduce post-exercise muscle soreness. Examples include toast with an all-natural nut butter, yogurt and berries, or hummus with crackers.
One Hour or Less Before a Sports Game
Fluid replacement and foods high in carbohydrates are extremely important before a sports game. Examples of foods high in carbohydrates include fresh fruit, such as apples, bananas, grapes, peaches or pears, or a homemade smoothie.
Foods to Avoid Before a Sports Game
Foods with a lot of fat or fiber can be extremely hard for the body to digest. These foods can also pull blood to the stomach to aid in digestion, causing cramping and discomfort while exercising. Examples include chips, doughnuts, red meats and candy bars.
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