Pre-Game Nutrition

You destroyed a huge meal right before a game.  Result: your stomach was heavy and you felt too sick and weighed down for competition.  On the other hand, if you went to a game not having eaten for six hours, you didn't have enough energy to keep up with your opponents.  You need to find a balance of what and when to eat and drink prior to activity to keep your body sufficiently fueled and avoid performance-sabotaging stomach problems.  A pre-activity meal gives your muscles access to carbs, your primary energy source (fill up your energy stores with pasta, it's loaded with carbs).  Consuming carbs prepares your muscles to work and helps maintain your performance throughout a full workout or game.  Without carbs, your muscles cannot relax and contract ideally, and you'll feel gassed.  Avoid the temptation of large portions and protein-rich or fatty foods.  If you eat too much too close to activity or consume foods that don't sit well, you can have cramps, stomach sloshing or other gastrointestinal problems.  It is recommended that athletes eat a meal that's easy to digest two to four hours before activity.  It should be comprised of 50 percent carbs, a moderate amount of protein and limited fat.  Then, 15 to 20 minutes before activity, eat simple carbs (fruit, crackers, pretzels, etc.) for fast-acting energy.


To complete your pre-activity nutrition, hydrate properly.  Your body loses water when you sweat, so it's crucial to drink water or a sports drink, like Gatorade, to help prevent dehydration.  Follow these pre-activity fluid guidelines:
Two Hours Prior to Activity:  20 Ounces
One Hour Prior to Activity:  16 Ounces
15 Minutes Prior to Activity:  8 Ounces