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Pregame Meal suggestions

posted Oct 12, 2009, 5:35 PM by Bob Hagenberger   [ updated Sep 7, 2012, 4:10 PM ]

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.

Information from University of Illinois Extension
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