A properly constructed pregame meal can ensure that an
athlete has plenty of fuel (glycogen & fat stores) to endure a lengthy bout of
activity without feeling sluggish or being distracted by hunger or an upset stomach.
Some factors to consider include: time of day competition will occur, length
of competition, type of competition (distance run, power lift, team sport, etc..),
and individual preferences.
What to Do:
High Carb – Half to two-thirds of the pregame meal should
come from high carbohydrate, easily digestible foods (low in fiber). These
foods are the primary
source of energy for athletes during activity. Foods such as
pasta, rice, bread, potatoes (with minimal toppings or added ingredients),
fruit, vegetables, pretzels and crackers can help to top off glycogen stores
and provide glucose to the body that will be readily available during
competition.
Moderate Protein – A moderate amount of low fat protein
(i.e. chicken breast, eggs, lean beef, turkey lunchmeat or fish) should be
included in this meal.
Protein promotes a feeling of fullness and is essential for
muscle and tissue repair that may occur during competition.
Low Fat – Foods that are fried, breaded, covered in gravy or
cream sauces can take
up to 8 hours to digest rendering them unavailable for
energy during competition. If
fat is needed for preparation of the pregame meal, choose a
healthier version such
as 1-2 tablespoons of olive oil.
Timing – The pregame meal should ideally occur 3-4 hours
prior to competition.
It is also often suggested that athletes have a small snack
approximately one hour
prior to competition comprised primarily of easily digestible
carbohydrates such as
a granola bar, fruit leather, banana or sports drink if food
is not tolerated well.
Hydration – Equally as important as the pregame food
consumed, is the pregame
fluid. The National Association of Athletic Trainers recommends
the consumption
of 17-20 oz (2-3 cups) of fluid 2-3 hours prior to
competition followed by 7-10 oz
(approximately 1 cup) 10-20 minutes prior to starting.
Here are some examples of a good pregame meal:
Morning –
2-3 scrambled eggs made with olive oil
1 cup of instant oatmeal
2 pieces of toast with jelly
Grapes
1 glass of milk and 1 glass of water or sports drink
Large bagel with 1-2 tablespoons of peanut butter spread
6-8 oz flavored Greek yogurt
1 cup berries
Water or sports drink
Afternoon –
Sub sandwich with turkey, cheese, veggies and mustard
Pretzels or baked chips
Banana
Water or sports drink
Pasta with red sauce and lean ground beef or turkey
Green Beans
Dinner Roll
Fruit Salad
Water or sports drink
Tara Boening is a Licensed and Registered Dietitian with a
Board Certification in Sports Dietetics. She currently works full time in
collegiate athletics.
Reference Article
