Top athletes know how important the food and
fluid consumed in the hours before a game is for optimal energy
levels and superior performance. Food intake the night before
and over the entire day is just as important as the pre-game
meal. Players need to be organised to ensure meals and snacks
are timed appropriately to provide sustained energy for optimal
performance.
Food and beverages consumed in the 3-4 hours
before playing should:
1.
Restore and maintain carbohydrate stores and blood
glucose levels:
Carbohydrate in the body is quickly and efficiently
broken down and is the body's preferred fuel source
for intermittent team sports. It is essential that
glycogen stores are maximised and blood glucose levels
maintained to provide a constant source of energy
for the muscles and help prevent muscles being broken
down for energy.
2.
Ensure optimal fluid levels
Dehydration has a major effect on performance and health.
Optimal hydration pre-game is a priority.
3.
Prevent
hunger during the game
4.
Avoid discomfort, be familiar and enjoyable
It is important to choose foods that are digested
quickly - foods that are too high in fat or protein
are slowly digested and may cause discomfort or a
heavy feeling. Over-eating is also likely to cause
feelings of sluggishness!
Recommended
pre-game eating:
A large carbohydrate-rich, moderate protein, low-fat
meal is recommended 3 to 4 hours before the game.
For example:
A
large carbohydrate-rich, moderate protein, low-fat meal
is recommended 3 to 4 hours before the game.
OR
Large
serve pasta (2-3 cups cooked) with chicken/tuna/lean meat
and tomato based-sauce with vegetables/salad and low-fat
cheese
A small carbohydrate rich snack should be consumed
60 to 90 minutes before the game
For example:
1 breakfast bar or Twist Bar (Uncle Tobys) and a banana
