Pre game meals. Pre-Game Meals: Optimal Nutrition for Peak Athletic Performance on Game Day

What should athletes eat on game day. How can proper nutrition enhance athletic performance. Which foods provide the best fuel for competition. When is the ideal time to consume pre-game meals and snacks. How can athletes stay hydrated during games. What post-game nutrition strategies aid recovery.

The Importance of Proper Nutrition for Athletic Performance

Proper nutrition plays a crucial role in an athlete’s performance on game day. A well-fueled body can significantly enhance an athlete’s capabilities, leading to improved speed, endurance, strength, and power. Brittany Wehrle, a performance dietitian at Children’s Healthâ„  Andrews Institute Sports Performance Powered by EXOS, emphasizes the importance of fueling the body correctly before competition.

She likens pre-game nutrition to filling up a car’s gas tank before a long journey. Just as you wouldn’t embark on a road trip with an empty tank, athletes shouldn’t enter competitions with depleted energy stores. The right pre-game meal plan can provide the necessary fuel and energy to power optimal performance.

Essential Guidelines for Game Day Nutrition

Developing an effective game day meal plan requires careful consideration and planning. Here are some key guidelines to follow:

• Test your meal plan in advance: Every athlete’s body responds differently to various foods. Experiment with different pre-sport meals and snacks well before game day to determine what works best for you.
• Identify foods to avoid: Depending on your body and sport, it may be beneficial to steer clear of dairy, high-fat, or high-fiber foods on game day. These can be harder to digest during exercise and may lead to gastrointestinal discomfort.
• Prioritize hydration: Proper hydration before, during, and after competition is crucial for success. Even a small 2-3% loss in water weight can negatively impact physical and cognitive performance.
• Understand carbohydrate requirements: Carbohydrates are a vital energy source for the brain, red blood cells, and muscles during moderate to high-intensity exercise. Ensure adequate daily carb intake, especially before exercise.
• Maintain consistent nutrition: While game day nutrition is important, maintaining a healthy diet throughout the season is essential for maximizing training benefits.

Optimal Pre-Game Breakfast Options

Starting game day with a nutritious breakfast sets the tone for peak performance. Here are some winning breakfast ideas:

• Whole grain cereal with low-fat milk and sliced strawberries
• Greek yogurt topped with blueberries and a sprinkle of granola
• Eggs and whole wheat toast with peanut butter, accompanied by a fruit smoothie
• Oatmeal topped with chopped almonds and sliced bananas

These breakfast options provide a balance of carbohydrates for energy, protein for muscle support, and fruits for essential vitamins and minerals.

Pre-Game Meal Strategies for Peak Performance

The pre-game meal is a critical component of game day nutrition. Athletes should consume a balanced meal containing carbohydrates, protein, and fruits or vegetables 2-3 hours before game time. This timing allows for proper digestion and energy absorption.

Here are some excellent pre-game meal ideas:

• Whole wheat chicken sandwich with vegetables
• Brown rice served with salmon and roasted vegetables
• Whole wheat turkey wrap with vegetables and hummus
• Whole wheat pasta with sauce, grilled chicken, and vegetables

Alongside these meals, it’s crucial to consume 12-24 ounces of water to ensure proper hydration. How does this pre-game meal timing benefit athletes? By eating 2-3 hours before the game, athletes allow enough time for digestion while ensuring their energy stores are topped up for competition.

Smart Snacking Strategies for Pre-Game Energy

For a quick energy boost closer to game time, athletes can consume a light snack 30-60 minutes before the event. The ideal pre-game snacks are easily digestible carbohydrates with a small amount of protein. These provide readily available energy without causing digestive discomfort during the game.

Some optimal pre-game snack options include:

• Fresh fruits
• Homemade energy bars
• Whole wheat toast with almond or peanut butter
• Whole grain crackers with cheese
• Hummus with whole grain crackers

Why are these snacks effective for pre-game nutrition? They offer a quick source of carbohydrates for energy, along with small amounts of protein or healthy fats to help sustain that energy without overloading the digestive system.

Hydration and Fueling Strategies During Competition

Maintaining proper hydration during a game is paramount for sustaining performance. For most activities lasting less than 60-90 minutes, water is sufficient to stay hydrated. However, during longer or more intense exercises, especially in extreme heat, sports drinks may be necessary to replace lost electrolytes.

When choosing a sports drink, look for products containing at least 110-240mg of sodium per 8oz serving. For extended exercise sessions lasting more than two hours, opt for drinks with 15-20g of carbohydrates per 8oz serving to provide sustained energy.

How do sports drinks benefit athletes during long competitions? They not only replace lost fluids but also replenish electrolytes and provide easily digestible carbohydrates for continued energy, helping to maintain performance levels throughout the event.

Recognizing Signs of Dehydration

Athletes should be aware of the signs of dehydration, which can significantly impact performance. These may include:

• Increased thirst
• Dry mouth
• Decreased urine output or dark-colored urine
• Fatigue
• Dizziness
• Decreased performance

By recognizing these signs early, athletes can take prompt action to rehydrate and maintain their performance levels.

Post-Game Nutrition for Optimal Recovery

The importance of nutrition doesn’t end when the game does. Post-game nutrition plays a crucial role in recovery and preparation for future training or competitions. Athletes should consume a healthy snack containing both protein and carbohydrates within 30-45 minutes after the game.

Why is this post-game nutrition window so important? During this time, the body is primed to replenish glycogen stores and begin the muscle repair process. Consuming the right nutrients during this period can accelerate recovery and reduce muscle soreness.

Effective Post-Game Snack Ideas

Here are some beneficial post-game snack options:

• Chocolate milk
• Greek yogurt with fruit and granola
• Turkey and cheese sandwich on whole wheat bread
• Protein shake with banana
• Peanut butter and jelly sandwich

These snacks provide a combination of fast-acting carbohydrates to replenish energy stores and protein to support muscle recovery.

Tailoring Nutrition Plans to Individual Needs

While general guidelines are helpful, it’s important to remember that every athlete is unique. Factors such as body composition, sport type, training intensity, and personal preferences all play a role in determining the optimal nutrition plan.

How can athletes develop a personalized nutrition strategy? Consider the following steps:

1. Consult with a sports nutritionist or dietitian
2. Keep a food diary to track how different foods affect performance
3. Experiment with various meal and snack options during training sessions
4. Pay attention to how your body responds to different nutrition strategies
5. Adjust your plan based on performance outcomes and personal comfort

By taking a personalized approach, athletes can fine-tune their nutrition plans to support their unique needs and optimize their performance.

Special Considerations for Different Sports

Different sports may require variations in nutrition strategies. For example:

• Endurance athletes may need higher carbohydrate intake
• Strength athletes might focus more on protein consumption
• Sports with weight classes may require careful attention to calorie intake
• Team sports with intermittent high-intensity efforts might benefit from easily digestible snacks during breaks

Understanding the specific demands of your sport can help in tailoring your nutrition plan for optimal performance.

The Role of Supplements in Athletic Nutrition

While a well-balanced diet should be the foundation of any athlete’s nutrition plan, supplements can play a role in supporting performance and recovery. However, it’s crucial to approach supplementation with caution and under professional guidance.

What are some commonly used supplements in sports nutrition?

• Protein powders for muscle recovery and growth
• Creatine for improved power output in high-intensity activities
• Beta-alanine for enhanced endurance in high-intensity exercises
• Caffeine for improved focus and reduced perception of effort
• Electrolyte supplements for hydration support

It’s important to note that supplements should not replace a balanced diet but rather complement it. Always consult with a healthcare professional or sports nutritionist before adding supplements to your regimen.

Safety Considerations in Supplement Use

When considering supplements, athletes should be aware of potential risks and safety concerns:

• Some supplements may contain banned substances not listed on the label
• Overconsumption of certain supplements can lead to adverse health effects
• Interactions between supplements and medications are possible
• Quality and purity can vary greatly between supplement brands

To ensure safety, athletes should only use supplements from reputable brands and seek guidance from qualified professionals.

Long-Term Nutrition Strategies for Athletic Success

While game day nutrition is crucial, long-term dietary habits play an even more significant role in an athlete’s overall performance and health. Consistent, balanced nutrition throughout the training season and off-season can lead to improved strength, endurance, and recovery.

What are some key principles of long-term nutrition for athletes?

• Maintain a balanced diet with adequate amounts of all macronutrients
• Consume a variety of fruits and vegetables for essential micronutrients
• Stay consistently hydrated, not just on game days
• Adjust calorie intake based on training intensity and competition schedule
• Pay attention to timing of meals and snacks to support training sessions

By focusing on these principles, athletes can build a strong nutritional foundation that supports their performance goals and overall health.

Balancing Nutrition with Training Cycles

Athletes’ nutritional needs may vary depending on their training cycle. For instance:

• During high-intensity training periods, calorie and carbohydrate intake may need to increase
• In the off-season, focus might shift to maintaining lean muscle mass and overall health
• Pre-competition phases might involve carbohydrate loading for endurance events
• Post-season could be a time to address any nutritional deficiencies

Adjusting nutrition strategies to align with these training cycles can help optimize performance and recovery throughout the year.

What to Eat on Game Day

The food an athlete eats can make all the difference when it comes to game day performance.

“A properly fueled body is able to perform better and train harder, which translates into more robust outcomes such as faster speed, greater endurance, and more strength and power,” Brittany Wehrle, a performance dietitian with the Children’s Health℠ Andrews Institute Sports Performance Powered by EXOS says.

When choosing what to eat on game day, the goal is to give the body the fuel and energy it needs to power performance. “Think of this as topping off the body’s gas tank,” Wehrle explains. “You would never leave for a road trip on an empty tank of gas, and similarly, you shouldn’t start your competitions with low fuel stores.”

Wehrle shares how to develop a game day meal plan that works best for you.

Game day meal plan guidelines

1. Test your meal plan ahead of game day. Every athlete is unique and tolerates foods differently. Experiment with pre-sport meals and snacks ahead of game day to find out what makes you feel best. The day of competition is never the time to try something new.
2. Learn what foods to avoid. Depending on your body’s preferences and the type of sport you play, it may help to avoid dairy, high-fat or high-fiber foods on game day. There is nothing bad about those nutrients, but during exercise, blood is diverted away from the digestive tract to the working muscles, making it harder to digest high-fiber, high-fat meals. This can lead to stomach cramps or other gastrointestinal symptoms during exercise.
3. Hydration is key. Properly hydrating before, during and after competition is essential for success. Research has shown that physical and cognitive performance declines with as little as 2-3% loss in water weight. Most of the time, water will be sufficient to stay hydrated, but there are times when sports drinks are beneficial. See more hydration tips for athletes.
4. Understand the role of carbs. Carbohydrates are an essential energy source for the brain, red blood cells and muscles during moderate to high-intensity exercise. The body’s stores of carbohydrates are limited, so it is necessary to consume enough carbohydrates daily, as well as just before exercise. For many athletes, a good daily carb recommendation is 3-5g/kg of body weight. Athletes who train multiple times per day or who participate in frequent endurance activity (cross-country running, swimming, etc.) will likely need to increase their carb intake to at least 5-7g/kg of body weight. To determine weight in kilograms, divide your weight in pounds by 2.2.
5. Eating well isn’t just for game day. While athletes may pay special attention to nutrition right before a big game, a consistently healthy diet is essential to get the most out of training all season long. Learn more about effective sports nutrition.

What to eat for breakfast on game day

Breakfast is an opportunity to start game day right. A winning breakfast may include:

• Whole grain cereal, low-fat milk, sliced strawberries
• Greek yogurt with blueberries and a sprinkle of granola
• Eggs, whole wheat toast with peanut butter and a fruit smoothie
• Oatmeal topped with chopped almonds and sliced bananas

Pre-game meal ideas

Athletes should eat a balanced meal containing carbohydrates, protein, and fruit or vegetables 2-3 hours before game time. Make sure to drink 12-24 ounces of water with a pre-game meal to stay hydrated.

Pre-game meals may include:

• Whole wheat chicken sandwich with vegetables
• Brown rice, salmon and roasted vegetables
• Whole wheat turkey wrap with vegetables and hummus
• Whole wheat pasta with sauce, grilled chicken and vegetables

Healthy pre-game snacks

Athletes can eat a light snack 30-60 minutes before game time. The best snacks close to game time are easily digestible carbohydrates with a small amount of protein.

Optimal pre-game snacks for athletes include:

• Fruits
• Homemade energy bar
• Whole wheat toast with almond or peanut butter
• Whole grain crackers with cheese
• Hummus with whole grain crackers

How to fuel during a game

The most important nutritional factor during exercise is to stay hydrated. If exercising for more than 60-90 minutes, or if exercise is intense or in extreme heat, water alone may not be enough to replace electrolytes, and a sports drink would be appropriate. When choosing a sports drink, look for products that contain at least 110-240mg of sodium per 8oz serving.

When extra fuel is needed, especially when exercising more than two hours, products containing 15-20g of carbohydrate per 8oz serving will provide an optimal amount of carbohydrates to sustain you during long or very intense training sessions.

Post-game food to help athletes refuel

Nutrition after competition is just as important as fueling up before and during games. Athletes should eat a healthy snack containing both protein and carbohydrate within 30-45 minutes after finishing exercise.

Healthy snack options after exercise include:

• Fruit smoothie with Greek yogurt
• Cottage cheese with berries
• Apple and string cheese
• Banana with almond or peanut butter
• Greek yogurt topped with granola or fruit
• Chocolate milk
• Homemade protein bar

One to three hours after a game, athletes should eat a balanced meal that contains carbohydrates, protein, vegetables or a fruit. This helps with muscle recovery and replenishes energy stores after exercise.

Healthy post-game meals ideas include:

• Turkey chili with whole wheat roll
• Baked chicken with quinoa and vegetables
• Whole grain turkey sub with vegetables
• Beef burrito on whole wheat tortilla
• Chicken stir-fry with brown rice
• Whole wheat toast with eggs and fruit

What to eat before a tournament

Athletes headed into a long tournament, which can include multiple games over one or two days, need to make meal planning a priority. Pack plenty of healthy, balanced snacks to consume between games. Aim for a combination of protein, carbs and fluid to stay optimally fueled.

Consider the following snacks between tournament games:

• Peanut butter and jelly sandwich on whole wheat bread
• Turkey and cheese sandwich on whole wheat bread
• Pretzels or whole grain crackers with nut butter
• Fresh fruit and beef or turkey jerky
• Chocolate milk or Greek yogurt cups

Learn more

The dietitians at Children’s Health Andrews Institute can help athletes reach peak performance through meal planning before, during and after game day – and all season long. Learn more about our wide-range of orthopedic and sports performance services available to help athletes improve their game.

Sign up for Performance Playbook

Receive the latest advice from our orthopedic and sports performance specialists – right in your inbox. Sign up for Performance Playbook, the monthly newsletter from Children’s Health Andrews Institute.

​

Best Foods to Eat and When to Eat Them

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.

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. 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.

“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. “Pre-game nutrition should be viewed as supplemental to the fueling you do throughout the rest of the day. Depending on your sport, you should be able to enter the game with enough stored energy for a full 60 minutes. ”

Two big points of focus when it gets close to game time? Carbs and water. “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.

But what’s really the best way to get your nutrients? And when exactly should you chow down before a game so you don’t get a stomach cramp? Here’s Turner’s play-by-play timeline for optimal pre-game nutrition. 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.

2 or More Hours Before Game Time

“Eat a bigger meal with plenty of fluids, especially water,” says Turner. “An athlete’s plate should be half full of starch, a quarter protein, and a quarter non-starchy vegetables. With more than 2 hours before game time, I suggest having a more substantial meal. You have more time to digest and relax. I always suggest Mexican food or a sandwich—but without high-fat dips and spreads like guacamole, sour cream, or mayo. ”

Meal Options

6-8 oz. of lean protein – Grilled chicken, turkey, or fish
1.5 cups of high-fiber rice/pasta
At least 2 cups of vegetables

1-2 Hours Before Game Time/Between Events

“Starch-based meals should be the focus, says Turner. “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.

Meal Options

Sandwich with turkey and low-fat cheese
Burrito bowl with white rice, chicken, and tomato, but hold the guacamole and sour cream

Quicker Options

Lärabars (made with fruits and nuts)
RxBars (egg whites, fruits, and nuts)
CLIF Bars
String cheese
Greek yogurt

60 Minutes Before Game Time

“Focus on quick-digesting snacks,” says Turner. “Foods like peanut butter, nuts, fruits, and low-fat greek yogurt can be tolerated with closer to 60 minutes before game time. Fruits can be incredibly helpful in regards to hydration at this point, including watermelon, cantaloupe, oranges, and grapes.”

Here are some of the options that Turner recommends when you’ve got one hour between practices/games/events:

Water
Peanut butter and jelly sandwich
Bagel with butter
Low-fiber cereal bars (Turner recommends Honey Nut Cheerio cereal bars or a Nutrigrain bar)
8-16 oz of sports drink
Peanut butter protein balls (Try out this recipe for protein balls that you can use to fuel up before game time)
Low-fat Greek Yogurt with cereal on top
Quick Oats cooked with low fat milk or water

30 Minutes Before Game Time

“There are a number of food options recommended to top off your energy,” says Turner. “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. You should focus on quick-digesting carbohydrates and hydration.”

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.

Water

While this may be an obvious one for most athletes, the importance of hydrating cannot be overstated, especially when it comes to performance. 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.

“Water is necessary for performance, says Turner. “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. 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.”

Sports Drink – 8 oz. serving

“Sports drinks and watered down juices can be helpful for energy,” says Turner. “Although they are not necessary before a game if you’ve eaten appropriate meals leading up to it. Too much at once, or a drink too concentrated in sugar can upset the stomach and cause cramping. ”

Quick Options

Saltines
Pretzels
Bagel
Cereal with lowfat milk
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. “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.”

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Game Day Nutrition Tips for Young Athletes

This website uses cookies.

We use cookies to optimize and personalize your experience, provide relevant content and analyze online traffic. We also share information with our analytics and website partners, who may use it to inform decisions about current or future services. By clicking “Agree,” you consent to use cookies if you continue to our website. You can manage your cookie settings by clicking the “cookie preferences” button.

I Agree
Cookie Preferences

This website uses cookies.

We use cookies to optimize and personalize your experience, provide relevant content and analyze online traffic. We also share information with our analytics and website partners, who may use it to inform decisions about current or future services. By clicking “Agree” below, you consent to use cookies if you continue to our website.

You can customize your cookie preferences by using the settings next to “Analytical Cookies” and “Marketing Cookies.” Click the “Save Preferences” button to save your customized settings. You can access and change your cookie preferences at any time by clicking “Data Protection Settings” icon in the lower left corner of our website. For more detailed information on the cookies we use, please visit the Academy’s Privacy Policy.

I Agree

Necessary Cookies

Necessary cookies enable core functionality. The website cannot function properly without these cookies, and can only be displayed by changing your browser preferences.

Marketing Cookies

Analytical cookies help us to improve our website by collecting and reporting information on its usage.

Social Cookies

We use some social sharing plugins, to allow you to share certain pages of our website on social media. These plugins place cookies so that you can correctly view how many times a page has been shared.

Save Preferences

Hydrating and Eating before the Big Game

Published: 06 April 2015

Written by TM Admin

Hits: 53249

It stands to reason that what you put into your body before, during and after a sporting event can dramatically effect what you can produce during that event through your energy, strength and mental preparedness. Today, we’re going to go over some great tips on what and when to eat and drink the prepare, maintain and recover from the “big game”, be it basketball, volleyball, football, soccer, tennis, track or any other physical activity, including workouts!

Before the Event

How long before the event do I eat?
It’s best if no food is in the player’s stomach during their activity. Carbs take about 3-4 hours on average to digest and protein can take between 5-7 hours. However, it stands to reason that smaller meals would take less time than average to digest and larger meals take more time to digest. Keep these key points in mind and leave time for your food to digest between your meal and the game. Don’t worry. The nutrients and energy your last meal provided will still be there!

Why is this Important?
When you are digesting your food, the majority of your blood will be taken from other areas of your body to help your digestive system. (Have you ever noticed that you get colder after you eat? This happens due to this blood distribution as well.) On the flip side, when you are physically active, your blood is traveling more to your muscles and skin to help the strain you are putting on your body as well as create sweat to cool your skin. If the blood is needing to do both of these at the same time, your body isn’t doing either at full force, putting strain on both your muscles and your digestive system.

What should I eat before my event?
Because carbohydrates are easily digestible and give you a great deal of energy, they tend to be best pre-event meals. Pre-game meals should also be pretty bland as to not upset the stomach. Spicy foods should be avoided. Pasta, bread, fruits and vegetables are all great foods to eat for your pre-game meal. Foods you’ll want to stay away from are french fries, hamburgers, bacon, and other foods that are high in fat and protein.

What about hydration?
Hydrate! Increase your water intake, especially the day before and the morning of. Then drink another glass about a half and hour to an hour before your event as well.

During the Event

Eating
Because you should have an empty stomach while playing a sport or doing any type of physical activity, try to stay away from eating during your event.

Hydration
Stay hydrated during your event. For each pound lost during an activity, you should drink an additional 16 ounces of water. Now, you’re obviously not going to have scale with you on the sidelines, so our best advice is to listen to your body. When you’re thirsty, drink. It’s important to replenish your body with liquid while you’re sweating and losing that hydration.

After the Event

Eating
Athletes tend to get hungry within a couple hours of their physical activity. Again, listen to your body and eat! Keep in mind any other activities or games you might have coming up, but replenish your body with what it needs, a good mixture of healthy carbs, low-fat proteins and healthy fats.

Hydration
Again, you need to re-hydrate your body from your physical activity. This will help your muscles, skin and overall health to ensure that you stay strong and energized.

*If you have special dietary needs or health issues, you should speak to your doctor specifically about your diet needs before, during and after a game. It is incredibly important that you know your body, overall health and limits to remain healthy and strong!

Sources: aces.edu and active.com

Pre-Game Meal Guide for Coaches

Eating before a game or competition is important to make sure the young athlete is fueled and hydrated from beginning to end. No matter the time of day, this “pre-game meal” can be a game changer. A poor pre-game meal can leave the athlete tired, dehydrated or with stomach pains and cramping during the event. An athlete after a well-planned pre-game meal is energized, focused and sharp. For afternoon or evening events and games on the road, an athlete may be dependent on others to make the right choices. Coaches and parents can use this list of do’s and don’ts for building a performance-boosting pre-game meal for your teams and athletes.

DO INCLUDE:
A variety of carbohydrates: 

• Complex carbohydrates:  whole grain breads, crackers and rice, fruit, yogurt, white potatoes, sweet potatoes, wheat and corn tortillas.
• Simple carbohydrate options: dried fruit, white bread, white rice and pretzels.

A few lean protein choices:

• Grilled or baked chicken, deli turkey slices, hard-boiled eggs, beans, part-skim mozzarella string cheese, low-fat or fat-free Greek yogurt.
• Peanut butter or seed butter can be a good option for some athletes (note: these are higher fat protein sources, so make sure the athlete already knows he/she can tolerate pre-exercise).

A variety of fluids:

• Water, sports drinks, fruit smoothies and flavored waters.

DON’T INCLUDE:
Foods high in fat:

• Fried foods, baked goods, high fat dairy products and high fat meats. 

Foods high in simple sugars:

• Candy, sodas, ice cream and cookies.

High-fiber-only options:

• Some athletes may need to eat a very simple meal before a game due to stomach discomfort caused by nerves. It’s important for this reason to include some low-fiber options in the meal, as shown in the simple carbohydrate options above.

ADVICE FOR YOUR ATHLETES:

1. Choose what works: In the off-season, learn what your body tolerates best before an event. Try to create that. Learn more.
2. Try to include at least three different food groups at the meal: This can look like – turkey on whole-wheat hoagie sandwich bread with lettuce, tomato and mustard + pretzels and a bowl of fresh fruit.
3. Don’t skip the carbohydrates: Carbohydrate foods will be your main source of energy throughout the game. Eating carbohydrates in the pre-game meal tops off any muscle stores that are low and stabilizes the blood sugar that could be dipping at the end of a busy day.
4. Drink up: Drinking water is the best option for the athlete. However, if you have trouble eating before a game due to pre-game jitters, a sports drink may be a good option. This can provide some additional carbohydrates and electrolytes before the event starts. Turn to smoothies, yogurt, fresh fruit and soups to get fluids in your pre-game meal.

Note: Remember that the closer you get to the event, the simpler your food choices should be.  If your pre-game is closer to your event time than usual, try choosing lower fiber carbohydrate choices in your meal while still getting some protein and leave higher fat foods for after the event is over.

What to Eat Before a Big Game

It’s always important to be cautious of the foods you put into your body, especially if you’re an athlete. What an athlete eats before a game has a big impact on their performance. No matter the sport, the body needs the proper nutrients and energy to get through games, competitions and events. Athletes put so much time and effort into their training to make sure they’re ready for game day, and it would be a shame if food got in the way! That’s why pre-game fueling is so important. To help you understand what an athlete should eat before a competition, we did some research and here are some key athlete nutrition guidelines.

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. Carbohydrates are the body’s main source of energy, because they are digested quickly and the muscles use the glucose from carbs as a source of fuel. Carbs are made up of sugars, fibers and starches, and are found in grains, vegetables, and beans. For an athlete preparing for competition, carbs should take up 70% of a pre-game diet. They can be found in whole-wheat bread, oat bagels, brown rice, baked potatoes, fruit juices, spaghetti with tomato sauce, bananas, dry cereal, pretzels and english muffins… to name a few!  

Don’t Forget About Protein and Fat

Although the majority of a pre-game meal should focus on carbs, it’s important not to forget about including small amounts of protein and fat. Protein is important for athletes because it helps support growth, and builds and repairs muscles. Some protein-rich foods to include in your pre-game meal are eggs accompanied with whole-grain toast and fruits, or a sandwich with low-sodium deli meat on whole-grain bread with yogurt and raw veggies.

A small amount of fat is also healthy to incorporate into an athlete’s diet. Fats help athletes function properly by giving the body energy, helping the body grow and develop, and helping with the absorption of vitamins. While it’s important for athletes to incorporate fats into their diet, they should be eaten in small amounts before a competition as they are harder to break down and digest. Athletes should focus on eating unsaturated fats and avoid eating unhealthy fats such as saturated and trans-fats. Unsaturated-fats that can be included in a pre-game meal are nuts, peanut butter, reduced-fat cheeses, fish and seeds.

Timing Is Everything

Not only knowing what to eat before a big game, but also when to eat, is important in an athlete’s performance. It’s crucial to allow enough time to digest before the main event. Experts suggest that a big meal should be eaten at least 3 hours before an athletic event. While this is a good rule to follow, there are times where this might not be possible, especially for student athletes who have games and competitions after school. Here is a guideline of the amount of time it takes to digest food:

• 3-4 hours to digest a big meal
• 2-3 hours to digest a small meal
• 1-2 hours to digest blended or liquid food
• Less than 1 hour to digest a small snack

If an athletic event is taking place in the morning, have a big meal for dinner the night before, and a light breakfast the morning of. Make sure the big pre-game meal is high in carbs and low in protein and fat. Athletes might also find it helpful to avoid eating for one hour prior to competition as digestion also uses up the body’s energy.

Nutrition is a crucial component to an athlete’s success. 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. Athletes should focus on including carbohydrates, protein, fats, vitamins and minerals into their daily diet to stay healthy and get the energy and strength they need to perform their best when it counts most.  

While it’s important for athletes to make sure they are eating a healthy and balanced diet, it’s even more important to stay hydrated. To learn more about hydration, check out our blog Hydration for Athletes: What You Need to Know to Maximize Performance. 

Please note that we are not nutrition experts, and you should always consult a qualified professional on what’s best for you.

%PDF-1.4 %
83 0 obj > endobj xref 83 89 0000000016 00000 n
0000002703 00000 n
0000002867 00000 n
0000003475 00000 n
0000003588 00000 n
0000003624 00000 n
0000004087 00000 n
0000004374 00000 n
0000004485 00000 n
0000004824 00000 n
0000005136 00000 n
0000005404 00000 n
0000005809 00000 n
0000006100 00000 n
0000006456 00000 n
0000006862 00000 n
0000007270 00000 n
0000007788 00000 n
0000007872 00000 n
0000008272 00000 n
0000008629 00000 n
0000009152 00000 n
0000009179 00000 n
0000009316 00000 n
0000009791 00000 n
0000010281 00000 n
0000011398 00000 n
0000012017 00000 n
0000012699 00000 n
0000013094 00000 n
0000013453 00000 n
0000013857 00000 n
0000014707 00000 n
0000015441 00000 n
0000015703 00000 n
0000032913 00000 n
0000033826 00000 n
0000034012 00000 n
0000034199 00000 n
0000034315 00000 n
0000055559 00000 n
0000102797 00000 n
0000102875 00000 n
0000122461 00000 n
0000122490 00000 n
0000122649 00000 n
0000122746 00000 n
0000122942 00000 n
0000123461 00000 n
0000123574 00000 n
0000126538 00000 n
0000128283 00000 n
0000131198 00000 n
0000131227 00000 n
0000131302 00000 n
0000131399 00000 n
0000132908 00000 n
0000133054 00000 n
0000133124 00000 n
0000133897 00000 n
0000133977 00000 n
0000137301 00000 n
0000137763 00000 n
0000138038 00000 n
0000138393 00000 n
0000138471 00000 n
0000138761 00000 n
0000138816 00000 n
0000138932 00000 n
0000138967 00000 n
0000139045 00000 n
0000156313 00000 n
0000156639 00000 n
0000156705 00000 n
0000156821 00000 n
0000156908 00000 n
0000165935 00000 n
0000166263 00000 n
0000166693 00000 n
0000166771 00000 n
0000167051 00000 n
0000167129 00000 n
0000167244 00000 n
0000167509 00000 n
0000318772 00000 n
0000326246 00000 n
0000558363 00000 n
0000002535 00000 n
0000002076 00000 n
trailer ]/Prev 826341/XRefStm 2535>> startxref 0 %%EOF 171 0 obj >stream
hb“d“`g`$ ̀

A.V. Agapov What to eat before the game (competition)? Advice for amateurs and professionals.

Home / Articles / Agapov A.V. What to eat before the game (competition)? Advice for amateurs and professionals.

Preparation for the game does not begin with an afternoon snack, immediately before the game, but the day before it.

Moderation and quality of products – this is the motto under which we spend these days. Food does not require a lot of money and a long standing at the stove. We will not bother you with calculating calories and mind-blowing formulas for food compatibility and breakdown of meals by hour and percentage.It’s not needed. Everything is much simpler.

So, wake up and remember that tomorrow is a game.

Breakfast. Porridge. Yes Yes. Porridge. Oatmeal, ideally brewed with boiling water, with the addition of honey, dried apricots, half a banana cut into cubes, like in a salad. If you don’t like oatmeal in water, you can boil your oatmeal in milk, half and half with water and add a little sugar to it. The taste will be much more familiar. Well, if the option with oatmeal does not work at all, well, you cannot stand it, – semi-milk rice porridge or buckwheat with low-fat milk will also work, but it will take more time to cook.If these options also do not work – muesli or cornflakes. A good cheese sandwich, some cottage cheese with honey, or a light two-egg omelette, choose yourself. Scrambled eggs or boiled eggs do not pass – eat on other days. If this is not enough, you can add yogurt or a sandwich with any slightly salted fish, baked goods (roll) without cream and cream. Tea, coffee, cocoa – please, but only one cup. We leave the ham, sausage, cakes, as it is, do not mind the household. After all, we have a goal – tomorrow is a game.

Second breakfast , if you are used to it – tea, coffee or juice, yogurt, again, a bun without cream and cream.Everything. In principle, that’s enough. If not, add an apple or orange. Now that’s enough for sure.

Lunch , it is advisable not to miss it, even if there are no worries. Vegetable salad with vegetable oil or low-fat sour cream, not mayonnaise. Water without gas, in sufficient quantity. Boiled low-fat ham, preferably turkey. Fish or vegetable soup (you can do without it). Pasta or spaghetti, preferably durum wheat or mashed potatoes. Meat, fish or chicken – whatever you want.The only condition is that it must be a natural piece, cooked in the oven or boiled. Fried is not suitable. It is better not to use hot sauces with pepper. Mustard, horseradish, ketchup, if you can’t live without them, you can, in moderation. A glass of juice, fruit drink or dried fruit compote, fruit dessert (example: apple pie or apricot pie) or any low-fat cookies.

Afternoon snack: a cup of tea or a glass of juice, a couple of gingerbread or oatmeal cookies.

Dinner on the eve of the game.The task of this event is to saturate, tired during the day, the body without excesses and consequences. Ideal time: seven – half past seven. Alcohol, even if you periodically include it in your diet, it is advisable to eliminate it altogether. There will be time after the game. It is also better not to drink coffee and strong tea. You will not fall asleep, and sleep is one of the most important components of preparing for the game. Juice, still water, compote, fruit drink – at your discretion. A couple of pieces of boiled tongue or boiled ham. Boiled vegetables or a salad from them (vinaigrette), preferably less onion and always without mayonnaise, with vegetable oil.Fresh vegetables, a little. If you can’t do it without the first one in the evening or you missed lunch – broth (but not from cubes) or fish soup. Again, boiled or oven-cooked meat (preferably lean beef), chicken or fish. Fried cutlets, pork or lamb are not worth eating, because they will remind you of themselves while playing with unpleasant sensations in your right side. Choose the side dish yourself: pasta, rice, boiled potatoes, buckwheat. The latter is preferable, but in any case, be guided by your desire.A piece of muffin or a sweet bun. Not strong tea. You can’t live without fruit: an orange or a banana. You don’t need to eat pear, apple, watermelon, melon at dinner, they can disturb sleep, and we don’t need this today. Half a glass of kefir at night, before going to bed, will successfully complement the preparation for tomorrow’s event.

Game day.

Game after 17-00.

Breakfast. Juice (orange or grapefruit), preferably freshly squeezed. Porridge (see previous breakfast) or muesli.Cheese sandwich, better without butter. Tea, cocoa or coffee (whatever you like) Sweet bun, a spoonful of honey. Not full – you can add yogurt or banana. We exclude cottage cheese, dried fruits, nuts, eggs in any form for various reasons. Sausage, ham, sausages, we will eat tomorrow, they will not go anywhere from the refrigerator. Our goal: in the morning to catch that lightness and good mood, which will be so useful in the evening during the game.

Second breakfast . A cup of tea or coffee, a light bun. Another option: a glass of apple juice and 3-4 cookies, better than oatmeal.

Lunch. Four and a half to five hours before the game. Mineral water without gas (carbon dioxide contained in soda will interfere during the game) – up to 500 ml., A glass of orange or pineapple juice. Vegetable salad (lettuce, tomatoes, cucumbers, bell peppers, without onions), with vegetable oil, preferably olive oil. Small portion (120-150 grams). A couple of slices of boiled beef tongue (it contains wound healing and other enzymes). If possible, a couple of spoons of boiled spinach (remember the cartoon about the sailor Popeye).There is no possibility – no big deal. Low-fat chicken broth or noodle soup (skip the first if you can). Spaghetti or durum wheat pasta (written on the package) and made without eggs, slightly flavored with vegetable oil (preferably olive oil), slightly undercooked and sprinkled with grated cheese. Serving up to 200 grams (plate with a small slide). Do not like pasta – mashed potatoes, you can rice, but the former is preferable. This is your energy for the first half of the game. Chicken breast, boiled or baked in the oven.Or another option is boiled or oven-baked beef. A minimum of salt and especially pepper. Lean meat, skinless breast. A small portion, up to 150 grams (approximately the size of your palm). Will start working in the second half. 2-3 slices of bread (black, white, no difference), a roll or a slice of apple pie (strudel). Tea optional. An orange or a pair of tangerines.

If possible – sleep, but with one condition, three hours before the game must wake up, no later.

Afternoon snack. One and a half hours before the game. A cup of tea or coffee without milk. Dry biscuits without raisins, nuts, poppy seeds and other additives. Banana. If you do not drink tea, coffee, then a glass of citrus juice (orange or grapefruit juice) or just water.

If the game takes place at 12 or 13 o’clock . One breakfast with the addition of a banana 3-3.5 hours before the game will be enough.

If at 14 o’clock , then we have breakfast, as usual, and from 11 to 11-30 second breakfast with a banana or an energy bar (not to be confused with Snickers, etc.)). If you allowed yourself to sleep until ten, then only breakfast.

Game from 15:00 to 16:00 . Instead of a second breakfast – a plate of spaghetti with chicken or meat. If an hour before the game there is a feeling of hunger – again, a banana or an energy bar will help out. There is no need to eat chocolate before the game – there are many reasons for this. Drinking coffee and strong tea is also undesirable. In the hot season, half an hour before the game, you need to drink a glass or two of water without gas, this will postpone the onset of thirst during the game.

And finally, one little secret. The energy on which you have to play today is inherent in you with the power three days ago. But, this is a completely different story.

Have a nice game!

MORE: What to eat and drink after the game

Return to category »

All news »

Latest Sports Medicine News.

Sports medicine news of interest to you:

No ratings yet.

99

Comments (log in to add comments.)

90,000 A footballer’s diet is the path to success on the field. How important is diet for footballers?

It is difficult to overestimate the importance of diet for a football player. Every little detail counts on the road to success on the pitch.

As Arsenal coach Arsene Wenger once said: “Food is like gasoline.If you put the wrong one in your car’s tank, it won’t go as fast as it should. ” By the way, the Frenchman (Arsene Wenger) famously changed the eating habits of his players after arriving from the Japanese club Nagoya Grampus Eight in 1996. Then his working methods were used by other Premier League clubs. Boiled fish, pasta and vegetables have become a staple of the average Arsenal soccer player’s diet.

Photo 1. The diet of a football player.

If a football player does not have a healthy diet, he will be more susceptible to fatigue, will not be able to actively train, which means that he will be inferior in skill to other players.

What can a football player eat?

Here are the essential nutrients players should be consuming.

• Simple carbohydrates – These can be found in sweets, cakes, soft drinks, jams, and preserves.
• Complex carbohydrates – rice, bread, pasta, potatoes, cereals, fruits.
• Saturated fat – butter, margarine, cheese, pies.
• Unsaturated fat – sunflower oil, salmon, nuts.
• Protein – milk, chicken, eggs, fish, yogurt.
• Vitamins and minerals – fruits, vegetables, dairy products.
• Fibers – seeds, peas, beans.
• Water contained in food, beverages, specialized sports drinks.

Football players need energy, which is most often found in carbohydrates. Their use should account for about 70% of a football player’s diet.

Photo 2. Pasta is a must in the diet of a football player.

The optimal carbohydrate intake for the player is 2400-3000 calories, but many players cannot get this due to their glycogen levels being inadequate. Those who start the game with low glycogen levels can experience severe stress after half-time because they have few carbs left in their muscles.

A good carbohydrate intake can be achieved by having occasional snacks throughout the day, in addition to three regular meals.And it is especially useful for recuperation immediately after a workout or match, to replenish the energy reserves in the muscles.

Certain high carbohydrate but low fat snacks:

• Bananas;
• muesli bars;
• crumpets;
• bagels, low fat;
• rice pudding;
• yoghurts;
• milkshakes;
• fruit.

A healthy diet for football players is also important to enable players to recover faster from injury.

Photo 3. Football players are allowed to eat sweets.

Hector Uso, a doctor at Villarreal Football Club, said he considers the ideal nutrition for young players when they eat before and after the match.

What is before the game?

Pre-match meals should be carbohydrates with a little protein added as protein can cause digestion difficulties. At this point, the energy base is laid for the player for the entire match.

Try to keep your blood glucose by eating some carbohydrates such as pasta or rice. They should always be consumed in combination with vegetables and a small amount of protein, as well as freed from fat as much as possible. For example, fish is ideal for a pre-match meal.

Photo 4. Pasta and boiled fish – a perfect lunch before playing football.

Football players usually eat three hours before the game, but modern doctors recommend eating even a little earlier – three and a half hours before the game.This would be ideal.

What to eat after the game?

When the match is over, the recommended start for power is 30 minutes after the final whistle. The reason it is important to try to eat as soon as possible after the match is the window for body recovery. During this period of time, the body needs nutrients that will help it recover faster.

This window lasts up to 45 minutes after the end of a match or strenuous exercise.It is necessary to feed the football player with food with carbohydrates and proteins. At the end of the match, the muscles in the player’s hepatic gate system are completely depleted, so in this phase you need to restore glucose and carbohydrates with pasta or rice. Pasta or rice, because they are the best things to eat at that moment.

Photo 5. Protein food will help the athlete to recover from the game.

And it is also necessary to restore the damaged protein part of the player’s balance, so the player is suitable again for exercise or the next match every other day, and does not suffer from muscle problems.So, to prevent this, you need to take in proteins. Usually football players eat on the bus. Often it is cold pasta, tuna, egg and turkey salad.

What to drink?

The best liquid to drink is a diluted carbohydrate solution.

It is best to drink before, during and after training, and to ensure that fluid is taken on a regular basis throughout the match. Avoid drinking too much at once because it can make you barrel bloated and increase your risk of getting an upset stomach.You should take fluids on a regular basis while exercising or playing, but in small amounts.

90,000 Catering for professional football players. Basic rules and diet

As Arsenal coach Arsene Wenger once said:

“Food is like gasoline. If you put the wrong one in your car’s tank, it won’t go as fast as it should.”

Almost every day, football players endure serious stress both in training and during the game.In terms of energy consumption, this is certainly not a Tour de France, but a football player can lose kilograms per match, and in the heat – even up to 4 kilograms.

I know this not by hearsay. After going through the school of Dynamo Kiev, playing in the youth national teams of the country side by side with Dima Chygrynskiy, I can tell what the players eat before, during and after the game.

Ryan Giggs and Gary Neville cooking in their own cafe

Today, each team includes legionnaires from different parts of the world, therefore meals should be made taking into account the national characteristics of the players.

In the world’s leading clubs , using special blood tests and metabolic tests nutritionists find out the player’s metabolic rate during training and rest, the state of the immune system, as well as the body’s response to various foods. Then, based on this data, a menu is compiled.

Fat layer of footballers should occupy no more than 10-12% of the total body weight. Excess weight interferes with the development of speed, creates additional stress on the joints and spine, slows down blood flow.

How many times a day should a football player eat? For example, in the Bundesliga, a fractional five meals a day is adopted. While in Ukraine, three meals a day with snacks are accepted.

John Terry Snack

For most football players, beef tenderloin, chicken fillet, turkey and rabbit are held in high esteem. Pork is discouraged. Fish is represented by salmon, pike perch, trout and flounder. Mandatory vegetables as a source of fiber, as well as fruits. And here preference is given depending on the season.

Before matches (and not only) it is strictly prohibited: ketchup, mayonnaise, cream, soda, chips, fried pies, beans, peas, seeds, peppers and sauce.

Football players usually eat 3-3.5 hours before the match. Unlike cyclists, who eat up to a kilogram of pasta after a race to recover, ball magicians usually operate with 200 grams of pasta.

Thomas Müller tastes spaghetti with his wife

The pre-match meal should be carbohydrates with a small amount of protein , as protein can cause digestion difficulties. Preference is given to carbohydrates with a low glycemic index , such as pasta, rice, buckwheat.

During the game, football players usually consume the so-called sports drinks , which perform the function of regulating the balance of water, as well as vitamin and mineral reserves, which, in turn, is the prevention of muscle cramps.

In conclusion, I would like to say that every footballer knows exactly what he should not eat and what he should not give up.

The nutritional issue for football players should never be underestimated. Here is science, and the skill of the cook, and the quality of products, and psychology, and traditions, and individual preferences.

Andrey Kachan, specially for Football 24

90,000 correct diet, do’s and don’ts?

By Roman Novikov Read 7 min. Views 17.3k. Published 05/17/2020

Football players, like other athletes, must pay special attention to nutrition.Professional clubs have nutritionists who are in charge of the players’ diet. Since ordinary football fans do not have the opportunity to have their own personal nutritionist, we will dive into the topic on our own. In this article, we will tell you what the proper nutrition of a football player includes.

Many football players make a serious mistake by not monitoring their diet. Nutrition should be treated as responsibly as the training process. Why is it so important? The answer is below.

The importance of proper nutrition for a football player

Football training is a great strain on the body. therefore the athlete has a lot of energy. A proper diet helps a football player get the necessary amount of energy for serious exertion, as well as prevent muscle fatigue and avoid injury.

Read Also: The Most Common Injuries in Football

“Nutrition affects everything from a player’s stamina level and speed to recovery and their sleep patterns,” sports scientist Armando Vinci, who worked with the head coach of Inter Antonio Conte for almost 10 years.

There is a separate article on our website dedicated to the recovery of footballers. We advise you to familiarize yourself.

What football players eat: the right diet

The correct diet for a football player includes proteins, fats and carbohydrates. A footballer on training days should receive about 60-65 kcal per kilogram of weight per day. It turns out that for a player weighing 75 kg per day, 4500 – 4875 kcal are needed.

It is also necessary to maintain the correct ratio of proteins, fats and carbohydrates in the body.It should be 1: 0.8: 4, respectively, while for ordinary people it is 1: 1: 4.

Protein

A football player should take 2.3 g of protein per 1 kg of body weight per day.

Proteins are of animal and plant origin. So, most of the proteins (about 60%) that a football player should take should be of animal origin, the remaining 40% are vegetable.

Animal proteins are found in eggs, dairy products and meat.Beef is the richest in protein: 100 g of meat contains 20 g of animal protein.

Vegetable proteins are found in cereals (oatmeal, buckwheat, rice), legumes (eg beans), nuts.

Fats

The daily rate of fat for a football player is 1.8 g per kilogram of body weight.

It is fats that are more of a source of energy. One gram of fat provides twice as much energy as proteins and carbohydrates.

It is very important for football players to know the measure of fat intake.Too much fat will lead to weight gain, which will negatively affect speed and performance. Too little fat can negatively affect the athlete’s absorption of nutrients. Therefore, it is important to find a middle ground.

About 70% of the fat consumed must be of animal origin. These fats are found in sour cream, cheese, fish oil, and butter. The remaining 30% of the fat should be vegetable. They are found in oils: flaxseed, sesame, cedar, nut.

Carbohydrates

Carbohydrates provide the body with glucose, which is converted into energy.It is used to support body functions and physical activity.

The daily intake of carbohydrates for a football player is approximately 9-10 grams per 1 kg of body weight.

Carbohydrates are divided into simple and complex. About 70% of all carbohydrates consumed should be complex. They are absorbed by the body for a long time and gradually nourish the body with energy.

Complex carbohydrates are found in cereals, legumes, pasta, vegetables with a low sugar content.

Simple carbohydrates (30%) quickly provide energy to the body.They are consumed immediately after training and matches to replenish lost energy. Simple carbohydrates are found in sugar, bananas, and other sugar-containing foods. Some professional soccer teams use pizza to recuperate.

Meals for Football Players: Menu Example

The number of meals can vary from one football championship to another. For example, in Germany, they adhere to 5 meals a day.In Russia, they use a scheme with three meals a day and an afternoon snack.

A football player’s menu may look like this:

1. Breakfast (about 2 hours before training)

Porridge (oatmeal, buckwheat, rice), eggs, natural juices.

2. Lunch

Soups, meat or fish with garnish, vegetable salad, fruits, bakery products.

3. Snack

These can be fruits and dairy products.

4. Dinner

Porridge, pasta, vegetables, unsweetened juices.

If we take as 100% all the food that a football player consumes during the day, then lunch should account for about 40%, and for breakfast, afternoon tea and dinner – 20% each.

Why is there only 20% for dinner? The fact is that the process of restoration of the body takes place in a dream. If you fill your stomach in the evening, then the body, instead of recovering, will digest food.

What should a football player not eat?

Every football player must know which products are strictly prohibited to him.

The football player’s nutrition completely excludes the following products:

1. Soda
2. Alcohol
3. Bakery products (you can eat after playing as fast carbohydrates)
4. Fast food
5. Snacks (chips, crackers)

909108 Peas

909108 Peas

6. Dishes with many spices

See also: Football training: effective exercises for football players

What do football players eat before a match and after

The menu on a regular day and on a match day should be different.What can football players eat on the day of the game?

1. Stew and boiled meat
2. Chicken broth
3. Pasta
4. Buckwheat
5. Vegetable salad
6. Eggs
7. Whole grains
8. Yoghurts are not allowed to eat

909108 games For example, fried meat, legumes, seeds, nuts, oils.

Creator and author of the Football Estet blog

When I was 14 years old, I ate dumplings before the game.After entering the field, I realized that I had done it in vain. There was a heaviness in my stomach. Even the pill I asked for at the doctor’s break did not help. That match I played very badly and since then I have always watched what I eat before the game.

What do football players eat after a match / practice?

After a hard workout or match, you can eat the following foods:

1. Fish cooked in any way
2. Vegetable salad
3. Steamed vegetables
4. Fruit

Recommended reading: Football player’s daily routine: 90 306 good habits

Nutrition for a teenage football player

Young players, like adults, need proteins, fats and carbohydrates.

Young footballers who train regularly should consume 8-10 g of carbohydrates per kg of body weight daily (for example, a player with 40 kg of body weight = 40 x 8 g = 320 g per day).

A diet high in carbohydrates and fluids, moderate in protein and low in fat will give young soccer players enough calories and nutrients to grow, train and compete.

It is also very important to maintain the water balance in the body. During exercise, you should drink a small amount of cold water every 15 minutes.After training, drink as much cold water as needed to quench your thirst.

We all know about childhood weaknesses in the form of sweets, cakes, chips, soda. Eating these foods can lead to a spike in glucose levels.

Eating the right diet for your child will give him a great chance of success. As a parent, you can provide them with nutrition that will help them become better.

I propose to watch an interesting video about the nutrition of young football players. Using the example of one day, the author revealed the main points in the nutrition of teenage football players, and also prepared several dishes.

Conclusion

In this article, we talked about what the proper nutrition of a football player includes. If you are setting high goals for yourself, then you should definitely follow these tips.

Are you going to adjust your diet? What do you like to eat before and after the match? Write the answers to your questions in the comments.

If the article was useful to you, share it on social networks using the special buttons below.

I wish you every success on and off the pitch!

FOOD FOR THE HOCKEY PLAYER ON GAME DAY

Comprehensive research on pregame and in-game nutrition is difficult, but the basic guidelines are simple:

1. Maintain Hydration
2. Maintain Blood Glucose
3. Maintain Amino Acids
4. Use food additives as needed

In order to achieve the highest degree of efficiency, we distinguish 4 main phases:

• PHASE 1: 1-3 hours before game
• PHASE 2: 0-30 minutes before game
• PHASE 3: During the game
• PHASE 4: After Game

1-3 hours before game

To replenish glycogen stores and provide the body with readily available glucose, circulating in anticipation of being burned for energy, a meal that combines carbohydrates and protein in a 1: 1 ratio is ideal 1-3 hours before play.

Carbohydrates should be chosen with a low glycemic index: buckwheat, al dente pasta, wild rice, oats and analogues. The protein should ideally be of animal origin, such as meat or poultry.
Since only you know what is right for your body and at what time, we give a range of 1-3 hours before the game. This meal is necessary before the game, but you must determine the timing yourself based on the speed of your digestion – so that the food does not lie like a stone in your stomach during the match and, at the same time, you should not be hungry.Find the optimal time and stick to it.

It is important to note that if you choose fatty meat, eat it longer before playing. Fat tends to slow down the absorption of carbohydrates and proteins while not adding any performance benefit. A good example of a Phase 1 meal would be 200 grams of lean cooked meat and 1 cup of buckwheat.

0-45 minutes before the game

Phase 2 is an option for those who missed phase 1. For some reason, you were unable to eat on time.Now, within 30-45 minutes, you need a liquid combination of proteins and carbohydrates. Liquid food is absorbed more quickly through the gastrointestinal tract and you will be well refueled for the game. 40g whey protein isolate combined with a sports drink is the perfect choice.

Or an option for those who ate in the 1st phase. In Stage 2, you can choose performance supplements such as caffeine, neurostimulants, creatine, or beta-alanine (or all of the above). These nutrients increase alertness, focus, focus and enable you to act faster.These supplements take the brain to a different level of performance. We can say that they allow the brain to work at high revs.

Note: Gatorade Sports Drink has enough electrolytes, so you will need to add BCAAs or Whey Isolate to your bottle of drink.

Carbohydrates are needed to maintain glucose and high energy levels throughout the game. Protein / Amino Acids – To prevent muscle breakdown (muscle loss).Amino acids, in particular the branched chain amino acids (BCAAs), are useful in delaying certain signals from the brain, such as fatigue during exercise. Whereas electrolytes provide optimal hydration levels and optimal pH levels in the muscles.

During the game

For basic purposes, it is imperative to consume high glycemic carbohydrates combined with either free form amino acids or whey protein isolate plus some electrolytes.

We do not recommend sticking to strategies for marathon runners or triathletes – do not use candy, gels or any type of solid food while playing. Liquid food causes the least amount of stomach upset, and because of the explosive nature of hockey, you are more prone to stomach upset. Keep the “snack” liquid, it will not bother the stomach, and it will be easily available for consumption on the bench.

The inside of your bottle should ideally be:

• 20 – 40 g high glycemic index carbohydrates (sugars)
• 10-15 g whey isolate (or 5-8 g amino acids) + magnesium / potassium / sodium.

This mixture must be prepared as a 6 – 8% solution. This means that the powder should only make up 6-8% of the total volume of the drink. Even a small increase in this volume, studies show, can delay gastric emptying. The mixture will stay in the stomach for a longer time, and it will take longer for the nutrients to reach your muscles.

For example, 500 ml x 0.08 = 40 g. If your drink contains 40 g of total powder, then the water content should be at least 500 ml.After the game, you do not have to worry about such an exact percentage, there it may even be more than 10%.

After Game

After Game – Time to take advantage of the 6 hour window that comes after intense physical activity to maximize the synthesis of glucose into glycogen in muscle tissue, as we discussed earlier in the material on carbohydrates. A combination of carbohydrate powder + protein powder or just a large meal shortly after the end of the game will help with this! This will make you much more prepared (optimally refueled) for your next physical activity – even the next day, even after 2-3 days.

Brief conclusion on nutrition on the day of the game

We hope that we have shed some light on the big picture and that these materials have helped you. To summarize, let’s repeat the main points:

• Meals on game day are not just pre / during / after game strategies, you should look at the big picture
• Once you get the full picture, you can go to pre / during / post-game strategies
• Main nutritional goals on play day: Maintain hydration, maintain blood glucose, maintain amino acids + supplements for performance if desired
• 4 phases of nutrition during the game day: 1-3 hours before the game, 0-45 minutes before the game, during the game, after the game.
• You cannot achieve maximum performance levels if you do not eat well. Point.

Nutrition for a professional football player, teenager – the right diet

Nutrition is one of the key moments in the life of every athlete, whether he is an experienced or a young man, and a football player is no exception. To achieve high performance in the game, it is important to take a comprehensive approach to sports training, and devote time not only to training, but also to the right menu.

In football clubs nutritionists are closely monitored by nutritionists.Their duties include regular collection of tests, determination of the state of the immune system, metabolic rate, in the field of which a complete diet is developed, which is based on the basic concepts of nutrition for all football players. For those who still cannot afford a personal nutritionist, it will not be superfluous to know the basic rules of healthy nutrition.

Correct diet of football players

The optimal diet of a football player, like any other person, should include carbohydrates, proteins and fats.The only difference is that the ratio will be different.

IMPORTANT. As a percentage, the amount of fat in a football player should not exceed 10% -12% of the total body weight. Otherwise, its speed will be slowed down, and an additional load will act on the spine and joints.

When calculating the calorie content of food, it is important to take into account that during the training period, a football player needs to consume about 60-65 kcal per kilogram of his own weight.When introducing dishes into sports nutrition, a professional athlete should know the amount of fats, proteins and carbohydrates required for the body.

1. Protein is the most important element in the preparation of a football player’s menu. The nutrition of a football player should be based on the daily protein intake of about 2.3 grams per 1 kilogram of weight. More than half of this norm should come from animal proteins. Therefore, the menu can include beef, poultry, eggs, dairy products. Vegetable proteins include beans, oatmeal, rice, buckwheat and potatoes.

   Food for a football player

2. Fats. A footballer cannot do without the required amount of fat, and it is best if they are of animal origin. It is fats that are the source of the necessary energy, which is vital for high physical exertion. The daily fat intake for an athlete who plays football professionally is 1.8 grams per 1 kilogram of body weight. More than half of this norm should be products of animal origin. Products containing animal fats: sour cream, cream, butter, cheese.Foods containing vegetable fats: oils of all kinds of nuts, sesame, pine nut and linseed oil.
3. Carbohydrates. A complete and proper diet also implies the competent use of carbohydrates. To a greater extent, a football player should include complex carbohydrates in his diet, which include cereals, whole grains pasta and bread products, as well as vegetables with a low sugar content. A smaller proportion of the diet is occupied by simple carbohydrates, that is, those foods that contain sugar. It is simple carbohydrates that help restore strength after an intense workout or difficult game.

The optimal menu to be followed throughout the day is as follows:

For breakfast, choose porridge, eggs with whole grain bread and natural juice.

For lunch, you should focus on protein foods, to which you can add vegetable salad.

You should not neglect the afternoon snack, and in this meal you should eat something from dairy products with the addition of vegetables or fruits.

Dinner should be light and nutritious and include whole grains and vegetables.

IMPORTANT. Such products as carbonated drinks, alcohol, sweet and yeast pastries, fast foot and snacks (chips, crackers, etc.) are categorically excluded from the football player’s diet. It is not recommended to eat fried meat, peas, or overly seasoned dishes.

Nutrition of football players before the game and after the end of the match

During training and the game itself, a football player must be able to organize his nutrition in different ways. The nutrition of football players during training and before the game has some differences, because the game is what such a strict regime is observed for.Before playing, it is recommended to exclude an abundant intake of proteins, since it takes a lot of energy to digest them. The food should be light and mainly consist of carbohydrates and a small amount of protein foods. On the day of the game, a football player can afford the following dishes in the diet: boiled or steamed poultry, chicken or vegetable broth, vegetable salad, whole grains and eggs.

During the match, you can drink a sports drink that is able to quench your thirst and replenish the mineral balance.

After the end of the game, a football player can afford fish dishes prepared in any way, raw or stewed vegetables and a lot of fruits. This will help you recover as quickly as possible and enter your usual diet.

This is what Cristiano Ronaldo is eating.

Nutrition of a teenage football player

Teenager football player

A teenager from 12 to 16 years old, professionally playing football, should more closely monitor his sports nutrition regimen, since in addition to training loads, the youth’s body still needs strength for the full growth of muscles and bones …A beginner footballer must take a responsible attitude to such points in the diet as proteins, fats, water, vitamins and trace elements necessary for growth. The teenager’s menu completely excludes all snacks, so-called snacks, carbonated drinks, baked goods and everything that does not bring saturation to the body.

In addition, the approach to nutrition of a young football player of 14-15 years old includes some more principles:

• An explanation of why and for what it is worth adhering to proper nutrition, what will follow if a violation of the regime occurs.
• The teenager should learn how to count the protein foods consumed.
• Mandatory presence of fresh fruits, vegetables and additional vitamins on the menu.
• In constructing the adolescent’s diet, it is necessary to rely on the training time. A variety of foods 2.5 hours before exercise and after exercise, fast carbohydrate intake.
• It is necessary to interest the young man in the process of purchasing and preparing food with an explanation of all the benefits of the food.
• On match days, the young man is advised to adhere to his usual diet, without changes in his usual diet and experiments with new food.

Correct sports nutrition will become a habit that week after week will be fixed in the mind of a young man and move him to new victories.

And finally, a funny video where the coach of Manchester City, Josep Guardiola, throws beer to a fan during the celebration of the championship. Eat right. ?

Manchester City coach throws beer to a fan during the championship parade

Watch this video on YouTube

Hockey player’s food on game day

Having spread out two “big pictures” on the shelves: the concepts of consumption of carbohydrates and liquid – let’s take a closer look at the intervals before and during the game and answer the frequently asked question “what do hockey players eat on game day?”

Comprehensive research on pregame and in-game nutrition is difficult, but the basic guidelines are simple:

In order to achieve the highest degree of efficiency, we distinguish 4 main phases:

1-3 HOURS BEFORE PLAY

To replenish glycogen stores and provide the body with readily available glucose, circulating in anticipation of being burned for energy, a meal that combines carbohydrates and protein in a 1: 1 ratio is ideal 1-3 hours before play.

Carbohydrates should be chosen with a low glycemic index: buckwheat, al dente pasta, wild rice, oats and analogues. The protein should ideally be of animal origin, such as meat or poultry.

Since only you know what is right for your body and at what time, we give a range of 1-3 hours before the game. This meal is necessary before the game, but you must determine the time yourself, based on the speed of digestion – so that the food does not lie like a stone in your stomach during the match and, at the same time, you should not be hungry.Find the optimal time and stick to it.

It is important to note: if you choose fatty meat, eat it longer before playing. Fat tends to slow down the absorption of carbohydrates and proteins while not adding any performance benefit. A good example of a Phase 1 meal would be 200 grams of lean cooked meat and 1 cup of buckwheat.

45 MINUTES TO PLAY

Phase 2 is an option for those who missed phase 1.For some reason, you couldn’t eat on time. Now, within 30-45 minutes, you need a liquid combination of protein and carbohydrates. Liquid food is absorbed faster through the gastrointestinal tract, and you will be well seasoned for the game. 40 grams of whey protein isolate combined with a sports drink would be the perfect choice.

Or an option for those who ate in the 1st phase. In Stage 2, you can choose performance supplements such as caffeine, neurostimulants, creatine, or beta-alanine (or all of the above).These nutrients increase alertness, focus, focus and enable you to act faster. These supplements take the brain to a different level of performance. We can say that they allow the brain to work at high revs.

Note: Gatorade Sports Drink has enough electrolytes, so you will need to add BCAAs or Whey Isolate to your bottle.

Carbohydrates are needed to maintain glucose and high energy levels throughout the game.Protein / Amino Acids – To prevent muscle breakdown (muscle loss). Amino acids, in particular the branched chain amino acids (BCAAs), are beneficial in that they delay certain signals from the brain, such as fatigue during exercise. Whereas electrolytes provide optimal hydration levels and optimal pH levels in the muscles.

For basic purposes, it is imperative to consume high glycemic carbohydrates combined with either free form amino acids or whey protein isolate plus some electrolytes.

We do not recommend sticking to strategies for marathon runners or triathletes – do not use candy, gels or any type of solid food while playing. Liquid food causes the least amount of stomach upset, and because of the explosive nature of hockey, you are more susceptible to stomach upset. Keep the “snack” liquid, it will not bother the stomach, and it will be easily available for consumption on the bench.

The inside of your bottle should ideally be:

This mixture should be prepared as a 6-8% solution.The powder should only make up 6-8% of the total beverage volume.