The Best Pregame Foods
By Shae Hazelton
The Best Pregame Foodsthumbnail A well thought-out pregame meal is essential for any athlete.
Pregame anxiety can make your stomach feel the size of a peanut, but it is important to eat a healthy meal before the game to ensure your best performance. There are a few foods you can pile on your plate before a game to keep you feeling energized and help maintain stamina. Your main goals when fueling up before before a game are to avoid any gastrointestinal distress, ensure that your blood sugar levels are stable, that you avoid hunger during the game, your stomach is relatively empty at game time and that you are well-hydrated. Consuming the proper balance of foods before the game will help you meet these goals.
The Best Pregame Foods Instructions:
- Complex Carbohydrates – Foods such as pasta and pancakes contain complex carbohydrates that provide a burst of energy and leave your body quickly. An athlete can enjoy a meal high in these types of carbohydrates a few hours before the game without worrying about a full stomach when performance time rolls around. Stick to foods that are soft and easy to eat instead of high-fiber cereals. Avoid heavy sauces when ingesting complex carbohydrates, though, because they add a lot of fat to the meal.
- Cooked Vegetables – Cooked vegetables are rich in nutrients, but they digest easily. When you consume foods such as cooked peas and carrots before the game, you benefit from their nutrients long after they pass through your digestive tract. Stick to foods high in starch because they provide natural sugars, which supply you with energy to help you maximize your performance during the game. Do not eat fried vegetables such as potatoes, though, because the oils are high in fat and will inhibit your digestion process, which will make you feel uncomfortable and bloated during the game.
- Fruit – Most fruits have a high water content, which helps you hydrate before the game and helps to keep you hydrated during the game as well. Stick to fruits that are easy to digest such as bananas, but not as easily digestible as prunes. It’s important to avoid high-fiber fruits before a game or they will sit in your stomach like a rock, causing discomfort while you perform. If the fruit has a tough peel, such as an apple, cut it off and eat the softer sections. Do not eat any fruit served in heavy syrup or you will overload your system with sugar before the game.
- Time Allowances – It’s advisable to eat your pregame meal at least two or three hours before the event. This allows your body to evacuate your meals in a timely manner and gain the maximum benefit from the nutrients in the food you consumed. Never eat right before you hit the playing field or you may start to feel sluggish and cramp up. If you eat a relatively small meal before the game, you can eat closer to the game, but you should never eat within an hour of the start time.