For competitive athletes, having enough energy to perform at one’s best is a high priority. You don’t want to be gassed in the fourth quarter, or need to be subbed out every two minutes just because your body doesn’t have enough fuel. You also don’t want to feel sluggish, plodding down the field/court because you scarfed down junk food half-an-hour before lacing up your cleats. Here is everything you need to know about what to eat before a game.
When to Eat?
A pregame meal should take place about two to four hours before your game. If you’re short on time try to eat a small snack one hour before your game. Eating too close to intense physical activity like a sporting event will tax your body’s metabolism and drain your energy. Your body will essentially be splitting it’s resources, expending energy trying to digest food and chase after the ball. You may also find yourself getting cramps, the body’s way of telling you to just COOL IT and let it finish digesting everything you just ate.
What to Eat?
The best pre-game meals have a high concentration of carbohydrates, which fuel your body with energy. Carbs can be digested quickly. Proteins and fats are a bit more difficult for the body to convert into energy, but are great if you eat them well before your game starts (see above). Pasta, sandwiches, waffles, bagels, and other carbs will be great for your energy stores, but make sure to also get balanced levels of calcium, magnesium, potassium, and plenty of water. Doing so will reduce the risk of muscle cramps which can immediately take you out of the game. Fruit, accompanied with stretching, is also a great way to wake-up your system and jump start your engines for morning games.
So now you have an idea of what to eat before a game to increase your energy reserves for your next match. Please let us know what foods have worked best for you in the comments below. If you have more health or diet questions, call us at 801-724-9840.