Eat a healthy lunch three hours before the game, followed by small snacks to keep your energy levels up as kickoff approaches. A lot of water the day before a game and sips throughout the game can help you keep hydrated. Pack energy bars for halftime and post-game snacks.
The night before a game, eat a hearty dinner, with plenty of protein and complex carbohydrates. Try not to eat anything after 9 p.m. the night before a game.
Have a weekly meal plan that includes all the necessary nutrients you need to stay healthy during the season. This will make it easier for you to choose what to eat from the dining hall each day.
Drink plenty of water both days of the game. Sports drinks are for when you are actually playing the game. The last thing you want to be doing is drinking something that isn't replenishing your fluids so don't drink anything other than plain old water or Gatorade.
Have some form of energy food available during timeouts. This could be a mini-meal or a snack. You should be consuming more calories than you burn in an hour of play. If you aren't then you are in trouble when the game starts.
Eat well before a game and you should have no problem eating while you are playing.
How to Maintain Your Energy Levels During a 90-Minute Football Match
As the game approaches, have a small snack or sports drink approximately 30 to 60 minutes before kickoff. Gummy snacks like Gatorade Energy Chews, Clif Shot Bloks, or PowerBar Energy Blasts are high in carbohydrates. About an hour before the game, have a meal containing protein and fat with less than 10% of your daily value of sugar. For example, have a slice of whole-wheat bread with peanut butter and a banana.
Sports drinks contain sodium that can cause water retention which could lead to increased heart rate and blood pressure when exercising for long periods of time. Before you know it, you'll be passing out from dehydration! A food containing protein and fat with less than 10% of your daily value of sugar will give you the energy you need for the game while keeping you full between bites.
The key is to avoid eating too much two hours before playing so that you don't get sick to your stomach during the game.
Eat a lighter supper or snack with easy-to-digest carbohydrate-containing items, such as fruit, crackers, or bread, 3 hours or less before a game or practice. Experts advocate eating within 30 minutes of intensive exertion and again 2 hours later after the game or event. Having something with protein in it (such as an egg white omelet) around 4 p.m. may help refuel muscles and give them the energy they need for the upcoming game.
Here are some more specific times for different types of athletes:
For field players: A quick meal or snack about an hour before heading out for game time will provide the necessary nutrients to keep you focused and energized. Protein is important for all athletes, especially those who will be on their feet for long periods of time.
For pool players: Eating before you get into the water helps prevent cramping and other injuries caused by going too hard too soon. Protein is vital for muscle health and can be eaten before a workout or game. Pre-workout snacks containing carbohydrates and proteins help fuel muscles and reduce fatigue during exercise.
For track athletes: The most effective way to prepare your body for a long athletic race is by having a healthy meal and snack several hours before you run. This gives your system time to process the food and eliminate waste products.
Before coming at training or game day, stay hydrated (before a morning game, have a glass of water with breakfast, or sip a bottle of water in the hour leading up to training or competition). During warm-up, drink 200-500ml on average. Drink 120-150 ml during game breaks. In general, try to replace lost fluids by drinking some kind of isotonic sports drink that contains sodium and carbohydrates.
The best option is to choose a drink that's specifically designed for athletes who require more fluid and salt replacement than the usual person. These drinks can be bought without sugar or other additives so they're ideal if you have diabetes or other health problems.
If you don't want to buy a special drink, then just stick to plain old water or other unsweetened beverages. The more strenuous the activity, the more important it is to replenish your body's fluids.
During exercise, your body loses water through sweating and urine. You need to replace these losses by drinking enough water or other liquids. Drinking something containing electrolytes such as sports drinks, even if you aren't exercising, will help to maintain proper acid-base balance in your body. This is especially important if you are more likely to suffer from dehydration, such as people who spend a lot of time outdoors in hot climates.
It is recommended that you replace any lost fluids with clear liquids rather than milk or solid foods.
What Should You Do Before a Game?
A good pre-game meal should be had several hours before the game. Stick to lean proteins, veggies, and complex carbs such as bread, pasta, and fruit. On game days, avoid meals strong in processed sugar and any new foods you haven't eaten before. Your pre-game meal is the most essential meal of the day. It gets your body ready for competition by giving it necessary energy and nutrients.
Pre-game meals have different names according to which part of the world you come from: they're called "accomplices" or "ensues" or just "food". The important thing is that they're eaten before a game starts and not during it, since food consumption is only allowed during certain periods depending on which league you belong to.
In North America, Europe, and Australia, the pre-game meal usually consists of three parts: a protein, a veggie, and a carb. All together, they should make up about 500 calories for an average person. Some people may need more or less depending on their weight and how much exercise they do regularly.
The protein can be either meat or non-meat. Non-meat proteins include fish, soy products, and dairy products. They are needed because muscles cannot function without them. After eating protein, your body will produce insulin, which is the hormone that transports glucose into cells to be used for energy. As long as there is protein left in your body, your muscles will keep growing.