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Bottom line: A pre-game meal should be eaten about 2 to 3 hours before the game, practice or scrimmage. For good, long-lasting energy the meal should consist of mostly whole grains, cereals, pastas, or breads accompanied by a fruit or vegetable and some protein.


Pre-Game; Sports Nutrition Basics; Many parents are confused about what their child should eat in terms of a pre-game meal. A pre-game meal is important because: Although a meal eaten before exercise doesn't provide immediate energy, it can provide energy when your child exercises for longer than an hour.


Timing. Pregame meals should be consumed three to four hours prior to competition. Along with pregame meals, hydration is equally important. Try to consume 2 to 3 milliliters of water or sports drink per pound of body weight -- this is equivalent to about 17 to 20 ounces of fluid or one sports bottle.


The sports medicine experts at Vanderbilt Orthopedics suggest these meals, best eaten a couple of hours before a game. Athletes might want a light snack right before the game, too. These meals all provide a combination of carbohydrates (for immediate energy) and protein (to keep blood sugar stable and help muscles recover later).


Pre-game jitters are common and the hormones that give you “butterflies” in your stomach also make the food leave your stomach slowly. For this reason, pre-game meals should focus on the two most important components of a good sports nutrition plan: carbohydrate and fluid


Avoid these energy-killing foods when prepping pre-game meals for your sports kid or teen. Stick with healthier fuel for best results. Menu. Verywell Family. The Worst Pre-Game Meals for Kids. Pin Flip Email Search. ... The Worst Pre-Game Meals for Kids Give your athletes a pre-game meal that helps them do their best . By . Catherine Holecko.


Pre-game breakfast. Gather together the family for a pre-game breakfast about three hours before the event. Serve sliced and lightly grilled potatoes paired with scrambled eggs and fruit such as berries along with calcium-fortified orange juice or fat-free milk for a nutritious pre-game meal. Don't light-load or skip lunch.


If you have only an hour or two prior to play, but your stomach is grumbling, choose a small meal with just 150 to 300 calories. A bagel with a light smear of peanut butter, a granola bar, a banana and a small container of yogurt, or even a bowl of cereal with milk, make for good energy when there's only a little time before you compete.


Sports Athlete Nutrition: the Best Foods to Eat Before a Game and When to Eat Them ... “Pre-game nutrition should be viewed as supplemental to the fueling you do throughout the rest of the day ...


A proper pre-game meal can make or break your performance on the day of a competitionâ and it doesn't matter what sport you're playing. All athletes' bodies have certain needs that must be met ...