PREGAME MEALS
Pregame Meals
What you should eat for Optimal Performance
Food is fuel your body needs to perform at its peak level throughout the entire competition.
What you eat, how much, and when, all play important factors to either assisting or hindering your success based upon your energy source.
Energy for muscle activity comes from both glucose and fat. We are constantly using our fat stores for energy at rest. However, glucose is the main source of energy for high-intensity activities. The storage form of glucose (glycogen) is used first and needs to continually be replaced. To increase glycogen stores just before intense activities, we look to carbohydrates.
Carbohydrates are more easily digested and stay in the stomach for a shorter amount of time than protein or fat. The glucose then enters the bloodstream quickly as the energy source for more intense levels of exercise.
An athlete should consume some carbohydrates the evening prior to physically related activity but not gorge themselves. There’s really no need to eat a huge bowl of pasta, bread, and more carbs the night before. Beacuse if you do a major carbohydrate loaded meal you’ll often feel sluggish, lethargic, and bloated. Moderation is much more appropriate. Moderation, meaning the serving size of the palm of your hand.
The evening before a game, consume just a small bowl of pasta, or a piece of bread, or some rice and a large leafy green tossed salad with an abundance of veggies, avocado, some chicken or beans and seeds or nuts.
Athletes who train while consuming higher healthy-fat diets (nuts, seeds, avocados, etc.) can increase their body’s ability to use fatty acids for energy during prolonged exercise. Some would say to try an align more with a KETO type way of eating. Fewer carbohydrates and more healthy fats and proteins, such as fish or chicken are healthier for your body.
Protein helps rebuild and restore muscle after physical activity. Every athlete should eat more nutrient-rich foods and snacks to maintain energy and recover more quickly. Carbohydrates don’t provide a sufficient amount of Zinc, Iron, Vitamin B12, or other nutrients so balance is necessary to build up the storage of healthy fats for energy and provide adequate protein for muscle building and repair.
A pre-game meal plan should provide the necessary energy and nutrients to fuel their performance while minimizing the risk of digestive discomfort. It's essential to focus on carbohydrates for energy, lean proteins for muscle support, and a moderate amount of healthy fats. Hydration is also crucial. Here's a sample pre-game meal plan for athletes:
Meal 1: 3-4 Hours Before the Game
Grilled Chicken Breast or Tofu: About 4-6 ounces of grilled chicken breast or tofu for protein.
Brown Rice: 1-1.5 cups of cooked brown rice for complex carbohydrates.
Steamed Vegetables: A serving of steamed broccoli, carrots, and green beans for vitamins and minerals.
Mixed Greens Salad: A small salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing for added nutrients.
Water or Sports Drink: Start hydrating with water or a sports drink to ensure you're well-hydrated before the game. Aim for at least 16-20 ounces of fluid.
Meal 2: 2-3 Hours Before the Game
Whole Grain Bread or Wrap: Two slices of whole grain bread or a whole grain wrap.
Turkey or Avocado: Add about 3-4 ounces of turkey or slices of avocado for healthy fats.
Lettuce, Tomato, and Other Veggies: Load your sandwich with lettuce, tomato, and other veggies for extra vitamins and minerals.
Greek Yogurt with Berries: A small serving of Greek yogurt with mixed berries for protein and antioxidants.
Banana: A banana for a quick source of energy and potassium.
Water or Sports Drink: Continue hydrating with another 8-12 ounces of fluid.
Snack: 1 Hour Before the Game
Energy Bar: Choose a high-carbohydrate energy bar with a good balance of sugars and complex carbs.
Nuts or Seeds: A small handful of nuts or seeds for additional healthy fats and protein.
Water or Sports Drink: Sip on 8-12 ounces of water or a sports drink.
Final Hydration: 15-30 Minutes Before the Game
Water or Sports Drink: Consume an additional 8-12 ounces of water or a sports drink to top off your hydration levels.
Remember to customize this meal plan to meet individual dietary preferences, allergies, and nutritional needs. It's also essential to experiment with your pre-game meals during practice to find what works best for you. Timing is crucial, so aim to finish your meal about 3 hours before the game to allow for digestion and energy optimization. Avoid foods that are high in sugar or unhealthy fats, as they can lead to energy crashes during the game.
Happy, healthy training and competing.