The food choices you make before your game can have a huge effect on how you perform. Although this post focuses on the best pre-game foods, keep in mind it is important to eat a well-balanced diet EVERY day!
The first thing to remember..timing is important! You want to be sure you have eaten enough to avoid hunger during the event but also allow enough time for digestion. If you have a game early in the morning..Don't skip breakfast! If you have a game in the afternoon or evening...be sure you eat breakfast in the morning and have your lunch about 3 hours before the game.
But what do I eat you ask? Here are some general guidelines:
1.Eat foods high in starch/Carbohydrates that are easy to digest such as: white rice, pasta, plain bagel,plain crackers, white bread, low sugar cereal with less than 2 grams of fiber, etc.
2.Add some lean protein (baked or grilled chicken, fish, turkey, lean cuts of beef)
3.Avoid sweets and sugary foods.
4.Although fiber is good for us, you may want to avoid foods high in fiber or foods that may make you feel bloated or upset your stomach. This would also mean avoiding "gassy" foods such as beans,certain veggies such as cabbage, broccoli, cauliflower, onions, peas, etc.
5. Avoid high fat and fried foods. They take too long to digest and can make you feel too full or bloated during the game.
6. Avoid caffeinated beverages such as coffee, soda and energy drinks.
7. ALWAYS drink plenty of water! It is important to stay hydrated before, during and after your game.
A few examples of what to eat 2-4 hours before a game:
-cold or hot cereal with fruit, low fat milk, 100% juice, water
-turkey sandwich on white bread with lettuce, an apple, low fat milk, 100% juice, water
-spaghetti with light tomato sauce, bread, fruit, low fat milk and water
-Bagel or English muffin with peanut butter and jelly, banana, 100% juice and water
Remember, no one pregame meal is right for everyone,but if you follow the above guidelines, you will be game ready!