“If an athlete loses more than 2% of their body weight from sweat, decision making and reaction time is slowed, perceived exertion is increased, and lean muscle is compromised. Read on to find the answer to the question, “what should I eat before a game or competition?”Our Bodies are Like CarsThink of eating and hydrating before a game as putting gas in your car before a long road trip. However, most of those calories should come from complex carbohydrates such as cereal, pasta, and potatoes. What you eat before a training session should be similar to what you eat before a competition. The day before. You need to closely monitor your carbohydrate and water intake to … Pack something like a sandwich and fruit for lunch. Use this chart below: Time Before Game Grams of Carbs Examples ½ hour 30 grams 2 slices of bread 1 hour 45 grams 1 large bagel 1.5 hours 60 grams 2 slices of bread and medium banana It goes without saying that there’s no point watching your diet in the run-up to an event if you are not taking care of your body on a daily basis. Skipping your pre-game meal, or gorging on junk food and empty calories right before an important competition, is a cardinal sin for any athlete. Again, use the chart below to determine how much to eat and when:Time Before Game Grams of Carbs Examples½ hour 5-10 grams 1 Tablespoon peanut butter or 8 oz low-fat milk1 hour 15-20 grams 2 oz chicken/turkey breast1.5 hours 20-30 grams 3-4 oz chicken/turkey breast or fish2 hours 20-35 grams 3-4 oz chicken breast and ½ oz 2% cheese or 1 T. peanut butter*Eating too much protein too close to competition/game time can have the same affect as too much fat= GI distress.Fat you’ll want to keep roughly at half of the amount of protein. The Best Foods to Eat the Night Before a Big Race. When you eat is just as important as what you eat. Get a sneak peek on upcoming promos and get 10% off your first order! The type and quality of gas will directly affect your car’s performance. To help you understand what an athlete should eat before a competition, we did some research and here are some key athlete nutrition guidelines. How much you put in will directly affect how long you make it on the trip. Peanut butter and jelly or banana sandwich. Cheap gas= sputtering and gas getting burned off more quickly. Eating Before, During and After Competition John M Berardi, PhD, CSCS Ryan Andrews, RD, MA, MS www.precisionnutrition.com Before digging into the fascinating topic of workout nutrition, let’s get something straight. Factors to take into consideration when planning a meal include type of sport, time of competition, and your food preferences. Keep snacking up until right before the tournament, but don’t get too full. Eating before competition. A lot of athletes in high school sometimes get terrible intestinal cramps during practice or right in the middle of competition. So if you’re wondering what you should eat the night before a CrossFit competition or what you should eat for breakfast before you compete, then read on! Check out my blog on calculating your sweat rate here. For training that is longer than two hours, sports drinks can be a huge help. I always suggest Mexican food or a sandwich—but without high-fat dips and spreads like guacamole, sour cream, or mayo.”, eval(ez_write_tag([[468,60],'mensjournal_com-incontent_6','ezslot_5',121,'0','0']));6-8 oz. Your diet the week prior to your fitness competition can make or break your success. Eat a lot of carbohydrates because they give you energy. The Best Food For Athletes To Eat Before a Competition. Have a good healthy breakfast. Food quality and food amount make the biggest impact on an athlete’s body composition and performance. Check with the competition organizers (read the guidelines or details on their website) about what kind of a set-up there is for athletes. The types of foods athletes eat are important for energy, performance and recovery. Low-fat Greek Yogurt with cereal on top Don’t eat foods that are going to upset your stomach, don’t’ try a new pre-workout supplement, and don’t eat a lot of protein or fat. That means very little junk food. Eating to fuel your body for games and competitions may seem like just one more thing to add to your plate (pun intended!) Your diet the week prior to your fitness competition can make or break your success. “Eat a bigger meal with plenty of fluids, especially water,” says Turner. Exercise lasting more than two hours . By Cindy Kuzm a. Kerin Forstmanis/EyeEm/Getty Images . If you don’t have enough water before you get on the field, you’ll put yourself at an increased risk for injury, plus you could suffer from muscle cramps and fatigue. Drink fluids little and often to stay properly hydrated. 4. Eat a healthy diet at least 2 weeks before. If you� One day or even several days before the event, load up on carbs, which are starches and sugars. But when you’re waking up at 4:30 to be out the door by 5, should you really force yourself to scarf down a banana and some toast before getting on the move? Concentrate on Carbohydrates You’ve most likely heard the phrase carb-loading when it comes to sports nutrition, and that’s because carbohydrates play a very important role in an athlete’s diet. Think of it as high-test gasoline! 5 snacks to eat before tennis competition: Oatmeal with fruit. I probably don’t need to tell you any of this!So What Do I Eat Before a Game or Competition?You’re body uses two fuel sources: carbohydrates (quick digesting) and fats (slow digesting). 8-16 oz of sports drink Share Facebook Twitter Pinterest LinkedIn Email Print. ... the more likely that glycogen will become limiting. Fruits can be incredibly helpful in regards to hydration at this point, including watermelon, cantaloupe, oranges, and grapes.”. Ideal for a morning snack before an afternoon competition, oatmeal is well-tolerated and provides long-lasting energy. Pre-competition meals are especially important for athletes. By Amy Jamieson-Petonic, M.Ed., RDN, CSSD, LD. Load up at meals but don't overeat, and keep snacks light as you get closer to game time. Foods high in saturated fats and sugars like candy, chips, baked treats and fast food can cause sluggishness. What to eat after exercise For a snack, things like nuts, bananas, granola bars, and dried fruit are ideal. Zooming in on foods for optimal performance. Compared to athletic events such as running and cycling, nutrition research related to racket sports is sparse. As to when you should eat specific foods, the general guidelines are to eat a solid meal 4 hours before exercising or a liquid meal 2-3 hours before. February 18, 2020 . The day before your competition the food plan should be structured so that every meal is a full meal consumed ~ 3-4hours apart consisting of ~60% carbohydrate (pasta, rice, potatoes/yams, breads, fruits, etc. When eating before training or competition, follow these guidelines: When To Eat. Eat a lot of carbohydrates because they give you energy. Quick Oats cooked with low fat milk or water. Food choices can enhance or hinder your performance. You don’t want to show up to the tournament with a growling stomach and realize you don’t have anything to eat. The food also keeps your child from feeling hungry and weak, which can hurt athletic performance. When you want to perform your best before a competition, what you eat could tip the scale for or against you in a tight battle. 3. For a snack, things like nuts, bananas, granola bars, and dried fruit are ideal. Avoid high fiber during this time. What you eat before a game has a significant impact on your performance. So the day before the event keep exercise to a minimum – if anything at all – and eat meals and snacks high in complex carbohydrates. I don’t know about you but a full tank of quality gas sounds much better to me! Plus, a few that can wreck your day. “Foods like peanut butter, nuts, fruits, and low-fat greek yogurt can be tolerated with closer to 60 minutes before game time. The food you consume before playing sports directly affects your performance. Designed for coaches and parents to help support the dietary needs of their athletes, these recipes will offer ideas on what to eat and drink before, during, and after training or competition for optimal sport performance. Your body needs two to three hours to digest a regular meal such as breakfast or lunch before an athletic event, while a small snack such as a granola bar can be eaten 30 minutes to an hour in advance. The reason is because a large portion of your blood will be diverted to your stomach to aid in digesting the fat rather than delivering oxygen to your working muscles, where you want it. Nutrition is a crucial component to an athlete’s success. “Depending on how much time you have before you step into the game, this is a great time to ‘top off’ your energy stores,” says Turner. Carbs and water. Additionally, banking extra sleep ahead of time, will reduce the impact of restricted sleep the night before the big game or competition. What should I eat the day before an athletic competition? and unnecessary but it’s actually crucial for performance. How would you like to be faster, more powerful and stronger in your sport? A precompetition meal provides the calories, nutrients, and liquids you need to complete an athletic competition. Fruit is quick digesting because of the sugar content, despite containing some fiber, so also a good choice.Protein is the other fuel source you want to focus on but not quite as much. Cereal with lowfat milk On game day, drink nothing but water. The day before the big event, plan to wind down early and do some relaxing activities. Show More. If you are an athlete getting ready for a game, match or competition, eating a well-balanced meal beforehand is an important part of your prep. Eating too close to the event means you may not have fully digested your food and could suffer stomach upset or poor performance because your body is focused on digestion and absorption. Your age, weight and sport will affect these numbers.Directly before a game/competition is the time when you will want to not focus so much on getting in a lot of fiber as fiber can increase stomach distress. To put it in perspective, 5 almonds contain 5 grams of fat.Putting It All Together:Based on the charts above, here are some great examples of what you can eat that don’t require much refrigeration or preparation:Half Hour Before:2 slices of bread with 1 T. peanut butterLuna Bar1 oz pretzels and 4 oz low-fat milk16 oz sports drink with 5 almonds, 1 Hour Before:2 slices bread w/2 oz turkey breast, 8 oz 100% juice box2 oz pita chips, ¼ c. hummus, 12 oz sports drink1 sport gel (one that contains protein like Huma Gel), medium banana2 oz pretzels, 2 oz jerky, 8 oz 100% juice boxRx bar or Epic Performance Bar and 16 oz sports drink. It is best not to try a new food before a sports competition. A small snack can be beneficial approximately two hours prior to competition if a meal is eaten further out from the event. Load up at meals but don't overeat, and keep snacks light as you get closer to game time. Think of eating and hydrating before a game as putting gas in your car before a long road trip. KILL CLIFF Enthusiast Joe Rogan and his favorite CBD beverage, running out of fuel quickly leading to hunger pangs, inability to jump as high or throw as far, overall fatigue and feeling of lead in your legs. Quality gas= a smooth ride where you step on the gas and your car accelerates with a quickness…how nice! Sports nutrition for young athletes is a must if you want to be competitive. On game day, drink nothing but water. an isotonic sports drink, milk, or a combination of high-carbohydrate food and water for hard sessions that last longer than an hour; You can make a homemade sports drink with 200ml of squash (not low calorie), 800ml water and a large pinch of salt. At first, I tried the standard pasta. Eating a well-balanced meal before a competition helps give an athlete the essential vitamins and minerals needed in the diet but also gives the athlete energy in order to perform. Continue to drink plenty of water and replenish nutrients after practice. And when exactly should you chow down before a game so you don’t get a stomach cramp? Within an hour after the game, kids should enjoy another snack such as fruit, or if it’s available, chocolate milk. Competition Preparation. How much you eat before your game will be related to how far in advance you are to competition/game time. Does it matter what you eat before practice or competition? You need to keep those glycogen stores topped up. It is a time when the athlete wants to perform at their best and put in to play all the skills they have been working on over the last weeks and months. That leaves us with carbohydrates.Carbohydrates pack a powerful punch in terms of delivering your body with energy. When you eat is just as important as what you eat. Sports nutrition for young athletes is a must if you want to be competitive.Eating properly before a game or competition can increase speed, strength, power, time to exhaustion and limit cramping. Continue Learning about Healthy Eating For Athletes. Certain foods may cause stomach cramping, gas, or diarrhea. Good post-game nutrition not only helps young athletes feel better after competition, but helps their bodies recover and prepare for the next time they’re out on the field. Cheap gas= sputtering and gas getting burned off more quickly. If your competition is early in the morning, some find it easier to eat soft or liquid foods. The precompetition meal should give you the energy you need to perform and prevent hunger during the competition. While this may be an obvious one for most athletes, the importance of hydrating cannot be overstated, especially when it comes to performance. Sports energy chew (2-3 pieces), “Low-fiber carbohydrates like pretzels, saltines, and bagels are great choices to top off energy with less than 30 minutes to go before a game,” says Turner. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. Unfortunately, there is not a perfect pregame meal. Eating patterns may vary according to the day's training programme or competition schedule. No matter what sport you’re playing, your body needs to have the proper nutrients and energy to power you through any competition—especially the big ones. You’ve worked hard in the gym, you’ve been eating right, and you’ve been killing it in practice all week—now it’s time to get into the game.eval(ez_write_tag([[468,60],'mensjournal_com-under_first_paragraph','ezslot_8',159,'0','0'])); But just because you’ve been fueling up correctly and training at your best doesn’t mean you can just eat whatever you want on game day. The less time you have before a match, the lower the volume of food that can be tolerated. Burrito bowl with white rice, chicken, and tomato, but hold the guacamole and sour cream, Lärabars (made with fruits and nuts) When to Eat . Always experiment with new foods during practices to avoid digestive upset on the big day. Greek yogurt, “Focus on quick-digesting snacks,” says Turner. CLIF Bars eval(ez_write_tag([[468,60],'mensjournal_com-under_second_paragraph','ezslot_3',167,'0','0']));“As an athlete—professional or amateur—nutrition is a full time gig,” says Ryan Turner, R.D., C.S.S.D., C.D.N., sports dietitian at New York University and Top Balance Nutrition in New York City. Eat 1 gram of carbohydrate for each kilogram of your body weight. 10am event: Eat a high carbohydrate dinner, extra water, have a familiar breakfast by 7am to prevent fatigue. The day before, you'll want to be sure to consume sufficient carbohydrates, protein and fluids. Try new snack foods on a different day. Swimmer Adam Walker provides some fuelling advice for swimmers based on his experiences and focusing on carbohydrates as an energy source. What types of foods should I eat before a sports competition? All athletes are nervous before a competition, this is natural, but often it results in a lack of confidence by the athlete. Liver glycogen can be depleted before the competition, so athletes want to eat a pre-competition meal. Peanut butter and jelly sandwich Eating properly before a game or competition can increase speed, strength, power, time to exhaustion and limit cramping. Don’t eat foods that are going to upset your stomach, don’t’ try a new pre-workout supplement, and don’t eat a lot of protein or fat. For athletes, meals before a big game, important match or athletic event are an important part of their performance. “An athlete’s plate should be half full of starch, a quarter protein, and a quarter non-starchy vegetables. The American Council on Exercise states that you should eat carbohydrates, a little fat and some protein before a workout. Optimize Your Running Routine! exercise). How much you eat before your game will be related to how far in advance you are to competition/game time. How much you put in will directly affect how long you make it on the trip. How About During My Run? Pretzels Snacks should limit fiber and fats, as these digest slower and can lead to disco… Use your training sessions as practice for the real event, and test out how soon before competition you are able to eat. Read more about water, drinks and your health. The types of foods athletes eat are important for energy, performance and recovery. What to eat before a competition? So think wheat bread or white bread instead of 100% whole wheat bread. Check out my blog on how to put one together for you!A well-rounded sports nutrition plan includes many pieces, including proper ratios of macro-nutrients, vitamins, minerals, hydration, nutrient timing and recovery. You need fat, too. Too much at once, or a drink too concentrated in sugar can upset the stomach and cause cramping.”, Saltines Think of it as high-test gasoline! eval(ez_write_tag([[250,250],'mensjournal_com-incontent_5','ezslot_6',120,'0','0']));But what’s really the best way to get your nutrients? You can play around with the exact foods and amounts to see what feels best on your stomach. Your body needs two to three hours to digest a regular meal such as breakfast or lunch before an athletic event, while a small snack such as a granola bar can be eaten 30 minutes to an hour in advance. Athletes need to test new foods and drinks before training sessions rather than before a competition in case these items cause stomach upset or other physical effects during activity. Appropriate snacks include bananas, low-fat yogurt, whole-grain bread with peanut butter and bagels. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. Be sure to have a high carbohydrate dinner the night before, drink extra water day before and up to noon on the event day. Most important is your event-day eating schedule, meaning on the day of the competition continue to eat full meals ~every 3-4hours consisting of ~60% carbohydrate, 20% protein, 20% fats. 2pm event: Eat a high carbohydrate breakfast and a light lunch or combine them into a big brunch eaten by 10am. WHAT TO EAT AFTER A GAME. Athletes should eat low glycemic carbohydrates before exercise. They hurt so bad that you might need to stop and walk until they go away – and because of that, you might be unable to practice or compete at your highest potential. A half of a tank may only get you two towns over before you need to pull off the interstate and fuel up again- how annoying! What you eat the day before a game or race can have an effect on your performance. Although it’s essential to fuel the body correctly before a big game, it’s also important they eat healthy all year round to ensure they are getting the nutrients they need during training season. The average person loses 2.4 pounds from sweat per hour—it’s important to hydrate throughout the day and well before competition so you … The food you consume before playing sports directly affects your performance. Young athletes Cut back on “empty calories”. Quality gas= a smooth ride where you step on the gas and your car accelerates with a quickness…how nice! Once you get into 1.5-2 hours before a competition then you’ll just be eating a meal. National Athletic Trainers' Association. A pre-competition meal should contain about 300 calories, with the majority of … What an athlete consumes before, during and after exercise is important for comfort and performance during exercise. For more information please read our, A Gift That’ll Last: Deejo Pocket Knives Are Practical, Customizable, and Beautifully Made, Elevate Your PC Gaming Setup With Cutting-Edge NVIDIA GeForce Hardware, Utah's Mysterious Monolith Vanishes and Another Appears in Europe, Disc Diaries: Some November Blu-ray Releases For Holiday Gifting, Introducing Shop With Men's Journal: Save Up To 70% on Popular Outdoor Gear. Low-fiber cereal bars (Turner recommends Honey Nut Cheerio cereal bars or a Nutrigrain bar) “Foods like lower fiber rice, pasta, and breads are good options.” But don’t pig out—you want enough food to give you energy, but not so much that you feel that burrito bowl sloshing around in your guts during the first quarter of the game. All meals should have enough calories to cover the expended energy an athlete uses during the competition. Eating a well-balanced meal before a competition helps give an athlete the essential vitamins and minerals needed in the diet but also gives the athlete energy in order to perform. On the eve of a competition and on the day itself, it’s important to think carefully about what you eat. When competition time comes round, you’ll have plenty on your mind. Is your plan or lack of plan lacking? That means very little junk food. Two big points of focus when it gets close to game time? If you weigh 70 kilograms, you should eat 70 grams of carbohydrates. 3. Many athletes love – or have a love-hate relationship with – pre-dawn workouts. Being a student athlete is hard work- you have to balance school, practice, games and maybe even a job. Bagel Some of these ideas may be good. “There are a number of food options recommended to top off your energy,” says Turner. For athletes, meals before a big game, important match or athletic event are an important part of their performance. The type and quality of gas will directly affect your car’s performance. I don’t know about you but a full tank of quality gas sounds much better to me!When you give your body junk food before a game or even no food, you might experience: Sound familiar? A full tank will get you to your final destination no problem. Athletes eat carbohydrates to enhance athletic performance; carbs fuel muscles. Eat snack foods that you are used to eating. Basically eating a pre-event meal gives energy, prevents fatigue, decreases hunger … Fat can add up quickly so make sure you read food labels! It’s important to offer it a balanced diet day to day. Post-workout snacking is important as well. Get a lunch bag/box- I absolutely love my Isobag to carry around my food and water all day while keeping it cold! Being a student athlete is hard work- you have to balance school, practice, games and maybe even a job. For young athletes what they eat and drink before competition can make or break that important moment. Many athletes are concerned that eating sugar or sugary foods and drinks in the hour before exercise will affect performance. Free Custom Workout Programs ↓↓↓ https://www.gentechnutrition.com/ Ever wonder why sometimes you perform so much better than other times? You have more time to digest and relax. To figure out your weight in kilograms, divide your weight in pounds by 2.2. To help promote sleep in the evening, shut off TV‘s, computers and smart phones, take a shower or bath, and do some stretching or reading to focus your mind and reduce pre-game anxiety. Read on to find the answer to the question, “what should I eat before a game or competition?”. 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What Should Athletes Eat Before a Game?. At least 2 cups of vegetables. The American Council on Exercise states that you should eat carbohydrates, a little fat and some protein before a workout. At that point, make sure you focus on lean protein, whole grains, a small amount of healthy fats and some veggies. If you cannot eat a meal 3 to 4 hours before the competition, eat a light meal or snack. Eating and Competing What should you eat in the week before a competition? Avoid high fiber during this time. Pack something like a sandwich and fruit for lunch. Around 10 grams of protein -- of the 50 grams daily recommended for an adult, according to MayoClinic.com, should suffice. Bagel with butter Plan Your Post Workout Nutrition. Athletes might also find it helpful to avoid eating for one hour prior to competition as digestion also uses up the body’s energy. So if you’re eating ½ hour before a game, you’ll want to keep fat at 2.5-5 grams. How would you like to be faster, more powerful and stronger in your sport? String cheese … This allows for digestion time and helps young athletes avoid stomach upset and discomfort. You should focus on quick-digesting carbohydrates and hydration.”eval(ez_write_tag([[468,60],'mensjournal_com-incontent_9','ezslot_7',124,'0','0'])); But be careful with what you pick, because if you eat the wrong thing, you could hinder yourself once you get out onto the field or onto the court: “Foods high in protein, fat, and fiber—including vegetables, fruits, and whole grains—will digest a lot slower than low-fiber carbohydrates, and should be avoided with less than 30 minutes before a game,” says Turner. Plan ahead- what time do you get done school, what time will you need to eat to have enough time to make it to your game? A meal should be consumed approximately two to four hours prior to athletic competition. Perfect Meals for the Day Before a Competitive Sport. Most competitions will allow athletes to bring their own foods in. “Pre-game nutrition should be viewed as supplemental to the fueling you do throughout the rest of the day. Here are some tips for athletes to get a good nights sleep before a big competition: 1. Eating properly before a game or competition can increase speed, strength, power, time to exhaustion and limit cramping. There’s also the option of adding in a small snack in the 1-2 hours before exercise for a final top up of fuel stores. A half of a tank may only get you two towns over before you need to pull off the interstate and fuel up again- how annoying! Can I eat sugar before exercise? Eating carbohydrate foods including sugar raises blood glucose and insulin levels. Don’t eat everything on the list before the game, of course—it’s intended as a guide to food choices depending on how much time you have and how hungry you are. Many young athletes, most often females, do not eat enough to fuel their growing bodies and their athletic activity. Sports Nutrition for Youth: What to Eat Before, During and After Activity Module 5 . Food consumed before and between athletic events can have a significant impact on an individual’s ability to perform. What Should Athletes Eat Before a Game?. Should I Drink an Energy Drink Before My Run? “Although they are not necessary before a game if you’ve eaten appropriate meals leading up to it. 1.5 cups of high-fiber rice/pasta This may cause you to slow down or even stop the competition. eval(ez_write_tag([[580,400],'mensjournal_com-incontent_11','ezslot_10',126,'0','0'])); Protein is not a fuel source but more used for body maintenance…think of it as oil in your car, keeping everything oiled and running smoothly. Care Agreement eval(ez_write_tag([[468,60],'mensjournal_com-incontent_7','ezslot_1',122,'0','0']));Sandwich with turkey and low-fat cheese You don’t want to show up to the tournament with a growling stomach and realize you don’t have anything to eat. Finish any large meal two to four hours before you run. Protein is made of amino acids, which basically helps to rebuild muscle during and after breakdown (a.k.a. Check out my FREE e-book, “Top 5 Steps to Fuel Your Body for Peak Performance” to find out what you’re missing! Carbohydrates like potatoes, bread, rice and pasta will work to replenish the glycogen levels after practice. Protein will also help to “time release” the energy out of your carbohydrates. Here are some of the options that Turner recommends when you’ve got one hour between practices/games/events: Water Around 10 grams of protein -- of the 50 grams daily recommended for an adult, according to MayoClinic.com, should suffice. The average person loses 2.4 pounds from sweat per hour—it’s important to hydrate throughout the day and well before competition so you aren’t overloading your stomach.”eval(ez_write_tag([[250,250],'mensjournal_com-incontent_10','ezslot_9',125,'0','0'])); “Sports drinks and watered down juices can be helpful for energy,” says Turner. “Starch-based meals should be the focus, says Turner. During the week before competition players need to eat a well balanced, nutritional diet. What to eat before a game? Practical Considerations . Peanut butter protein balls (Try out this recipe for protein balls that you can use to fuel up before game time) Summertime is prime for athletic competitions. Carbs should take up 70 percent of your diet the day before the event or up to three or four days before, according to MayoClinic.com. Depending on your sport, you should be able to enter the game with enough stored energy for a full 60 minutes.”. Competition provides a reason for athletes to train, set and achieve goals, learn to work as a team and gives them a chance to shine. Liver glycogen can be depleted before the competition, so athletes want to eat a pre-competition meal. How would you like to be faster, more powerful and stronger in your sport? Eating to fuel your body for games and competitions may seem like just one more thing to add to your plate (pun intended!) Miller (2003) suggest 500-600g/day as this will encourage muscles to store over 20% more glycogen. of lean protein – Grilled chicken, turkey, or fish Nutrition: What To Eat Before And After A Swimming Event Nutrition for swimmers can be a complex area and sometimes confusing area. Sports nutrition for young athletes is a must if you want to be competitive. “Water is necessary for performance, says Turner. You want food … Skipping your pre-game meal, or gorging on junk food and empty calories right before an important competition, is a cardinal sin for any athlete. Before a competition, tennis athletes should choose foods that are higher in carbohydrates, moderate in protein and low in fat for quick digestion and absorption. But don't just load up on pasta. Do not eat or drink anything that will upset your stomach On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty. Here I shed light on six common questions about eating before and after a workout. Athletes need to test new foods and drinks before training sessions rather than before a competition in case these items cause stomach upset or other physical effects during activity. Pre-competition meals and snacks are what provide the nutrients and energy needed for performance. Here’s Turner’s play-by-play timeline for optimal pre-game nutrition. Should You Eat before An Early Morning Workout? What you eat before a game has a significant impact on your performance. Since fat is slow digesting, you don’t want a lot of it immediately before you’re about to compete. “It’s true that some active people still may have trouble tolerating these, so if you’re one of those people, small amounts of sports energy chew or even Swedish fish can be eaten instead.”. A drop in blood sugar can make you feel lightheaded and tired. 1 to 4 hours before training or competition: Allows enough time for food to empty the stomach. Eat a healthy diet at least 2 weeks before. “Rapidly digesting foods that leave the stomach quickly are good when you have 30 minutes or less before your event or game is going to start. RxBars (egg whites, fruits, and nuts) and unnecessary but it’s actually crucial for performance. Use this chart below:Time Before Game Grams of Carbs Examples½ hour 30 grams 2 slices of bread1 hour 45 grams 1 large bagel1.5 hours 60 grams 2 slices of bread and medium banana2 hours 75-85 grams 2 slices of bread, medium banana and 1 oz pretzels*Keep in mind, these numbers are just a guide and not specific in amounts from person to person. What and when you eat before exercise can make a big difference to ... while it may not help, it certainly won’t hurt to sip on a sports drink during competition to ensure maximal hydration and energy supply. Eat snacks 1 hour before a competition to prevent hunger and low blood sugar. ... like eating a heavy meal too late or consuming caffeine after noon. A great example is a turkey sandwich with a medium banana with 1 T. peanut butter and some baby carrots. The added fruit will give you that quick jolt of energy you need to get your engine started. Many people have their own ideas about what foods to consume around athletic events. If you are an endurance athlete, then in the week before a competition, you should plan your meals around complex carbohydrate foods with a low glycaemic index to help boost your glycogen stores. Each person digests food differently. Put on your apron and enter the Coach’s Kitchen! You need to closely monitor your carbohydrate and water intake to ensure you are coming in lean and tight, not bloated or flat. Eating Before Exercise - Foods for Athletic Competition Meal planning and eating before athletic competition By Elizabeth Quinn Health's Disease and Condition content is reviewed by Medical Review Board . 4. How long before exercise should I be eating? What and when you eat before exercise can make a big difference to your performance and recovery.In the three hours before your workout, you’ll want to eat something that helps you: 1. sustain energy; 2. boost performance; 3. hydrate; 4. preserve muscle mass; and 5. speed recovery.Here are a few ways to ensure you’re meeting your requirements.Protein before exerciseEating some protein in the few h… All meals should have enough calories to cover the expended energy an athlete uses during the competition. Don’t forget drinks- water, 100% juice, smoothies and sports drinks are great ideas! For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! With more than 2 hours before game time, I suggest having a more substantial meal. Keep snacking up until right before the tournament, but don’t get too full. The short answer is “it depends” but generally most people can tolerate their last main meal 2-4 hours before exercise without any unwanted stomach upset. A full tank will get you to your final destination no problem.