Pre game meals for athletes

View more from this blog. By Amy Jamieson-Petonic, M. If you are an athlete getting ready for a game, match or competition, eating a well-balanced meal beforehand is an important part of your prep. The goal for the pre-event meal is to make sure you have enough fuel to get through the entire athletic event. The pre-event meal should give you the energy to perform and can help prevent fatigue, decrease hunger pain and provide hydration. Make sure to eat your pre-game meal three to four hours before the event.

If you have an 8 a. That means no fried foods, bacon, sausage, ribs, ribeye steak, fast food, lasagna, fettuccini alfredo, cheese-based soups or foods made with butter or heavy cream.

Also avoid foods high in fiber, as they will cause gas and bloating. The first, basic rule is to eat 3 full meals. In general, fat intakes should be reduced and carbohydrate intakes increased. In a study done by a leading gastrointestinal specialist, Mervyn Danilewitz M. Any way you slice it, bread is a dietary staple for many athletes, mostly because bread provides a convenient way to consume the necessary energy-boosting carbohydrates in the form of breakfast toast or a lunch sandwich.

Athletes the world over rely on peanut butter to provide long lasting energy for their competitive lifestyles. Treat yourself to a great meal the night before your game, at your usual dinner time. You have lots of options! Just be sure that this pre-game meal includes all of the following:. Have a high-carbohydrate snack shortly before bed. Toast, a bagel, or your favorite energy bar should do the trick. When you have between one and two hours before your game, consider any combination of the following items.

Be sure to eat enough so that you meet your chosen calorie target for your body size and energy needs. Pasta with marinara sauce and a little bit of lean protein, i. White rice or red with a little bit of chicken and tomato. Wrap or burrito made with a little bit of chicken or cheese, minus lots of fatty additions like sour cream and guacamole.

Last but not least, never try a new food before a game. The best pregame meals are ultimately those that agree with your system, give you plenty of energy, and leave you feeling satisfied and ready to take on your opponents. Eating The Day Before You Compete The body takes an average of 24 to 48 hours to fully stock the muscles with glycogen, which is why your pre-game meals should begin well before game day.