Prepared by:  Iman Marghoob MS, RD

Pre-Game food suggestions

1. Carbs- Eat a meal rich in carbohydrates. Carbs are easy to digest, and help level your blood glucose/sugar.

2. Protein-Easy on the proteins. They take too long to digest, and can increase urine production which may leave you dehydrated.

3. Fats-Avoid foods high in fats. They take too long to digest.

4. Limit Sugar-Sugar makes your blood sugar rise rapidly and sink rapidly leaving with low energy levels.

5. Caffeine-Avoid food and drinks with caffeine. They cause your body to lose fluids, which can leave you dehydrated.

6. Gas-Avoid gassy foods before a game. They can give you bloating or cramps.

7. Fluids-Remember to drink before, during, and after a game, especially in hot environments. Water cools your body and prevents dehydration from all that water lost during exercise. Drink more than you think you need.  Don’t wait till you’re thirsty. 6-8oz every 15 minutes should do it for most athletes during activity. A well-hydrated body performs better.

8. Digest- Eat at least 2- 3 hours before a game.

9. Energy-Make sure you eat right every day. A poor diet will lead to poor performance. Never skip breakfast.

10. Glycogen-Your body stores energy in the muscles in glycogen. This energy is what you use up in a game.  When you don’t have enough glycogen stored, you will fatigue easily. An athlete that eats well on a regular basis will replenish and build up glycogen stores.  Meals rich in carbs will help build up glycogen levels in your muscles and liver.

Prepared by:  Iman Marghoob MS, RD

Here are some nutritious pregame meal plans that fit the pregame guidelines. At least three of the five major groups are represented in each meal. These meals are only suggestions. You can probably think up many more that you would like to eat.

Meal 1
Cereal (avoid highly sweetened cereals)
Banana slices
Milk (low-fat or skim)
Toast/jam
Pineapple juice*
Water

Meal 2
Chicken noodle soup
Crackers
Orange
Low-fat yogurt
Water

Meal 3
Poached Egg
Toast/jam
Milk (low-fat or skim)
Orange juice*
Water

Meal 4
Pancakes (limit butter and syrup)
Applesauce
Milk (low-fat or skim)
Grape juice*
Water

Meal 5
Turkey sandwich/bread and lettuce
Apple
Milk (low-fat or skim)
Tomato juice*
Water

Meal 6
Cottage cheese/peach
Breadsticks
Milk (low-fat or skim)
Apple juice
Water

Meal 7
Spaghetti/tomato sauce
Bread
Milk (low-fat or skim)
Orange juice*-not prune
Water

* Information from University of Illinois Extension