Pre-Game Meal - 2 Hours Before Game/Practice Goal: The first goal of the pre-game meal is to build up energy stores with complex carbs. 12 Foods Every Athlete Should Eat ... the guy who sucked down a bag of Cheetos 15 minutes before the game, or the athlete who had sweet potatoes and tuna for lunch? Have a light meal about three hours before the game. What Should Athletes Eat Before a Game – Victory Laneracing Products says September 14, 2017 […] to eat. Avoid high fiber during this time. What Kerner means is, if an athlete is going out and drinking or doing drugs the night before a game and ends up going home with someone to hook up, they’ll likely perform worse the next day. Include some protein in each meal, such as eggs, lean meat or beans. Drink plenty of water throughout the day, up to about one hour before kickoff. "Before the game, I would say, 'Here Marshawn, come and get your power pellets.' The best way to decide when you should eat before a game is to experiment with your eating schedule and practices for your sports team. When it is not possible to eat a meal 2–3 hours before an activity, athletes could simply have a snack 1–2 hours before. Before you sit down to your post-game (or training) meal, make sure you are well hydrated and your carbs are replaced. Make sure to drink 12-24 ounces of water with a pre-game meal to stay hydrated. The food your youth sports athlete eats before their games can have a huge impact on their energy, stamina and overall performance. That means fueling up your body by eating the right foods and drinking the right fluids, in the right amounts at the right times. This video will show you What To Eat Before a Race, Track Meet, Football game, soccer game, practice, or any workout. As a general rule for the pre-game meal, approximatley 2/3 of the plate should consist of carbohydrates, and 1/3 lean protein. We are going to be eating a high carb, low fat meal, two hours before game/practice. Athletes should eat a balanced meal containing carbohydrates, protein, and fruit or vegetables 2-3 hours before game time. Stay hydrated by drinking plenty of water during the day leading up to a game, especially in the two to four hours before game time. To figure out your weight in kilograms, divide your weight in pounds by 2.2. Recovery Foods. Some people may ask, What Should Athletes Eat Before a Game? Eat snacks 1 hour before a competition to prevent hunger and low blood sugar. Professional Track and Field athlete… Sports Nutrition for Young Athletes Being a student athlete is hard work- you have to balance school, practice, games and maybe even a job. Eat a healthy diet at least 2 weeks before. 2pm event: Eat a high carbohydrate breakfast and a light lunch or combine them into a big brunch eaten by 10am. Make sure to choose foods you enjoy, and that are dependable (you’ve had them before) with about 60-65% carbohydrate. Pregame meals are really a two-part program. Monitor urine color on game day. Pre-game meals may include: Whole wheat chicken sandwich with vegetables; Brown rice, salmon and roasted vegetables Eat low-fat, high-carbohydrate meals on game day. Eat a bigger meal two to four hours before go time. Eat a lot of carbohydrates because they give you energy. Because carbohydrates are easily digestible and give you a great deal of energy, they tend to be best pre-event meals. Good hydration should begin early in the day before kids even set foot on the playing field. Any professional athletes or parents of young athletes please share your thoughts. Avoid experimenting before big games. One easy way to do this is with sports rehydration beverages and back pocket foods (bars, gels, and blocks). We'll give you a … Different places will tell you different things, so becoming confused about how to best prepare your body before playing sport is something many of us have faced. Pre-game meals should also be pretty bland as to not upset the stomach. Pasta, bread, fruits and vegetables are all great foods to eat for your pre-game meal. My 9 yr old son and I have this ongoing discussion about whether or not he should eat before a game. Experiment. You can also eat an energy snack, such as a protein bar, shortly before kickoff. Just like a diesel car can’t run properly on regular gas, giving your youth athlete the wrong kinds of pre-game meals and snacks means they won’t be able to play at their best. You will most likely sweat a lot during your game and should therefore drink water gradually as soon as … 10am event: Eat a high carbohydrate dinner, extra water, have a familiar breakfast by 7am to prevent fatigue. What should I eat before my event? It sounds silly, but you want it in the light lemonade or even clear shade. What Should I Eat Before A Game or Competition? On game day, drink nothing but water. "In general, an athlete should never try something before an important competition that they have not already tried in lesser competitions or practice," he said. He says he doesn't need to. If you cannot eat a meal 3 to 4 hours before the competition, eat a light meal or snack. The amount of time it takes for your body to digest food is as follows: 3 to 4 hours to digest a large meal Try eating a snack high in carbohydrates and decide if you feel more energized. Healthy snack options include energy bars and drinks, shakes, fruit, yogurt and whole grain breads. That means very little junk food. Everyone knows that eating healthy is important, but not many know the best times to Eating a meal 2–3 hours before an activity gives an athlete’s body time to digest food and convert it to energy to fuel muscles. Spicy foods should be avoided. This is especially important for preseason two-a-days. What should I eat the night before a game? When should I eat a precompetition meal? He plays Rep soccer and I think it's unhealthy for him not to eat (not a huge meal but something like a yogurt tube, piece of fruit or small bowl of healthy cereal). Knowing what you should and shouldn't be eating before training or a big game can sometimes prove to be a challenge. Pro: You can eat back all the calories you lost, and then some If you’re a professional athlete, odds are you’re in incredible shape. Eat a large meal at least 3 to 4 hours before a competition to give your body time to digest the food. Well, some of them don’t even eat at all. Some athletes don’t pay attention to their nutrition. Eat 1 gram of carbohydrate for each kilogram of your body weight. Continue to drink during the game (about 1/2 cup every 15 minutes) and afterward to rehydrate after sweat loss. You want to stay fueled and hydrated for best performance. On game days, focus on eating clean foods and staying hydrated. I would give him a handful of Skittles and say, 'Eat 'em up, Baby. You should eat around an hour before your game. National Academy of Sports Medicine. A drop in blood sugar can make you feel lightheaded and tired. This snack will help prevent hunger and provide energy for the activity. If you get into the apple juice shades, hydration levels are lacking. Be sure to have a high carbohydrate dinner the night before, drink extra water day before and up to noon on the event day. Pre-game meal ideas. Athletes should eat a meal at least 4 hours before a game and drink at least 2 cups of liquid one hour before a game as well as drinking water during a game. Your body is your vehicle, so you have to keep your engine running when you work out.