Pre-game meals need to be balanced and include good sources of carbohydrates, protein and fats. Lean meat 4. Also, eating processed sugar can cause changes in blood sugar and insulin, which can result in fatigue and poor performance. Not drinking enough and consuming a “heavy” meal or meal near the start of a game may lead to stomach problems during the game and reduce your ability to play as best as you can. It seems easy, but athletes often forget to steer clear of any high-fat foods. Again, stay away from sugary treats that your body will burn up quickly. … Athletes should focus on eating carbs, which are broken down in the small intestine. If you get into the apple juice shades, hydration levels are lacking. Bonus tip: Topping up your intra-cellular stores by eating high-quality meat & fish (e.g. Sure, the sugar rush will give you a surge of energy. As kickoff approaches, follow it up with a small snack or sports drink about 30 to 60 minutes before the game. WHAT TO EAT & DRINK BEFORE A GAME . Baked potatoes 3. What Not to Eat. A general rule to consumption is to eat between 20 to 40 grams of carbohydrates one to two hours before playing sport. Bagel with peanut butter 3. See our Privacy Policy (link below). Unsaturated-fats that can be included in a pre-game meal are nuts, peanut butter, reduced-fat cheeses, fish and seeds. The afternoon before your game, eat a light lunch. Like I said just a minute ago, fruit can go through you so fast, which could have you on the toilet instead of the field. If your child is an eating machine then you probably can go with this premise. Don't overdo it and consume too many carbohydrates before playing sport, as this will direct blood to your digestive system instead of your muscles when you become active. This meal could consist of low-fat sandwiches made with lean meats and whole-grain bread, pasta with sauce, salad, and/or whole fruits. *. When I played pro soccer we usually would be given a granola bar or banana for pregame snack, 2.5 hours before the game. CrossIceHockey.com is reader supported. 1. Have a double serving to ensure your body is properly fueled. The most important meal of the day is your pre-game meal. You have entered an incorrect email address! Contrary to popular belief, pasta is not what you need to eat before your game. Gather together the family for a pre-game breakfast about three hours before the event. Rinse & repeat; This is a strange one, but there’s a reason why you see so many players take a drink and then spit it out. Not what you want to worry about in the heat of a hockey game. Try a pasta dish with some lean ground turkey meat sauce, or a chicken stir fry with lots of rice and veggies. You also might rush to the game without having eaten all day. If you are a recreational soccer player, you might arrive at a game after eating a large meal and find you're too full to run well during a 90-minute outdoor contest or a 48-minute indoor one. How you fuel your body before a game or practice can still have major performance benefits. Just before you start warming up, it's a good idea to eat a banana which will help prevent you from cramping up towards the end of the match and also provide you with carbohydrates. No, no, no! Burgers, fries, etc. That includes fried foods –... Too much protein. Fatty foods slow digestion, which is not ideal for an athlete facing a competition. We cannot apply the same rules to adult athletes to kids. Limit intake of fat and protein, which are processed in the stomach and can cause cramping and indigestion with exercise. A meal 3-4 hours before a game or practice should be rich in complex carbohydrates and a moderate amount of protein but be low in fat and excessive fiber because fat and fiber takes longer to digest, which can cause an upset stomach and slow your child down. Fuelling for games is not just about the about the meal you eat before you play, it is about how you eat throughout the day. All it takes is a countertop or immersion blender. What other topics would you like to see? Pizza. A football game is a grueling test of power, strength and stamina. 3 Pre-Game Meals For Hockey: Eat your pre-game meal one to two hours before the game – two hours for a more hearty meal choice, one hour for more of a snack or mini-meal sized portion. The thing is you want to be careful eating fruit that close to a game, because it could run through you too fast. As always, it is good to accompany this with water, but don't drink too much as this can make you feel bloated and heavy. Here's a sample game day nutrition plan: Pre-game breakfast. Whether you’re a goalie or a skater (or the parent of one), CrossIceHockey.com provides a wealth of useful information for hockey players of all ages. If you have eating fruit before games and had no problems, then that works for you.
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