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, so try these. Have some fruit juice such as OJ or Sprite with ice cubes. These provide carbohydrate energy and sodium without adding fat or calories.
Eat a nutritious meal about 3 hours before the game. This will give your body time to digest the food and prepare it for action. A bowl of cereal with milk is a good choice; there are many varieties available with less than 200 calories per cup. Have two slices of bread with peanut butter and jelly mayonnaise are other low-cal options. Avoid foods that contain a lot of salt because their excess fluid volume causes you to weigh more than normal and also slows down muscle movement (exertion).
Drink at least eight glasses of water a day. Sports drinks are excellent sources of potassium which is important for nerve function and heart rhythm. They also contain sodium but only in small amounts. Only consume beverages with carbohydrates during games and practices; this will help you stay alert and focused. Alcohol is bad for you in any amount but especially before a game. It increases stress levels and lowers resistance to injury. The more frequently you drink alcohol, the more damage you do to your muscles, liver, and heart over time.
We recommend that they consume sports drinks one hour before a game, ideally stopping 15 minutes before the warm-up to prevent potty breaks, but the good news is that the electrolytes in the drinks also aid with fluid retention. Throughout the game, the players will need to drink sports drinks to restore fluid loss and offer energy. At the end of each point, the player should perform light exercise, such as walking back and forth between the lines on court 2 or 4 for two minutes per side, to help release tension and keep muscles active.
Water is the best drink to stay hydrated before, during and after a game. However, if the player has diarrhea or vomiting, then s/he should not drink water because it could cause the symptoms to get worse. Sports drinks contain sodium, potassium, magnesium, and other nutrients that help the body maintain proper fluid balance while playing sports. They also provide carbohydrates for energy, which are needed by the body when it is exerting itself physically.
Many athletes worry about how much salt to eat before a game. You need only small amounts of salt to make sure your blood is flowing properly through your arteries and veins. Too much salt in the body can lead to water retention which could affect game play. Drinking plenty of fluids and eating foods with little or no salt is the best way to avoid this problem.
Some people think that drinking alcohol before a game will help them play better. This is not true.
You should attempt to consume carbohydrates within 30 minutes of finishing a game or practice. I've never felt hungry straight after a game, and I'm sure many sportsmen do as well. However, if you go more than three hours without eating anything containing carbohydrates, you could start to feel dizzy and light-headed.
Carbohydrates are the body's primary source of energy. The human brain is 95% water, so it relies on glucose for its oxygen and nutrients. Fatty acids are used up first during intense exercise and muscles need more fuel than that. Carbohydrates remain in the blood longer and can be used by muscles cells during recovery too.
It is not necessary to eat exactly what is on offer in the form of pizza, chips and cookies after a game. Instead, choose some simple whole grains such as brown rice or wholewheat pasta, baked potatoes with margarine instead of butter, and fruit such as apples or bananas. This will give your body the best chance of recovery from any injuries you may have suffered during the game.
Sports scientists recommend consuming around 20 grams of carbohydrate per hour during exercise. This amount can be reached by having two slices of bread, about six small cookies, or one large potato.
However, this depends on how long you have been without food.