I usually add protein Hjgh-energy, chia seeds Herbal remedies for a healthy immune system coconut oil for that extra energy pre-gam. This breakfast is chock full of carbohydrates, healthy fats, and all the vitamins and minerals you need to dominate on the field. Answer: Athlete 1 Will be dehydrated and sluggish? February is American Heart Month.

High-energy pre-game meals -

You might not realize this, but eating right on gameday is your secret weapon for top-notch performance, whatever your sport. Start the day with a breakfast containing carbs such as whole-wheat bread or cereal and a source of protein such as eggs, yogurt, or milk.

Many student athletes compete after school making lunch an essential fuel source for competition. Lunch should be hearty and represent as many food groups as possible, including whole grains, lean protein, fruit, vegetables, and low-fat dairy.

You might think opting for a light lunch such as a salad — or even skipping lunch altogether — will leave you light on your feet, but instead, it may leave your tank empty at game time. Choose whole-grain bread, crackers, cereal, and pasta for lasting energy.

Save the sports drinks for an energy boost during endurance sports or training sessions lasting more than an hour. Muscles love protein. Sports drinks can be beneficial to drink during game time to replace electrolytes, carbohydrates, and fluids that are lost.

Therefore, if you consume fats right before exercise, it is likely that they will not be broken down fast enough for energy. Because these fats sit in your stomach longer, they can also trigger digestive distress and create the feelings of sluggishness.

This ultimately can decrease your performance. Consuming small amounts prior to game time can aid the recovery process after performances are over. However, you do not want to over indulge in these nutrients because it will limit the carbohydrates that are needed to properly fuel your body for game time.

Athlete 1 Goes to McDonalds, 2 double cheeseburgers, large fries and large coke Athlete 2 Two turkey sandwiches, fruit, and a low calorie drink from home. Take This Test Athlete 1 or Athlete 2 will experience the following?

Will have significantly more energy in the second half of the game? Answer: Athlete 2 Will have large amounts of fat in their digestive system during the game? Answer: Athlete 1 Will be dehydrated and sluggish?

Answer: Athlete 1 Will likely get abdominal cramps before, during or after the game? Answer: Athlete 1 Will recover quicker the next day from muscle fatigue?

Answer: Athlete 2 Will spend more money? Answer: Athlete 1 Will have planned poorly and have no real sports nutrition goals? Answer: Athlete 1 7 Tips for a Great Pre-Game Meal 1 Stick to What You Know Works Do not try to experiment with new foods on game day.

Eating too much food, too close to your event may result in an upset stomach during the game. When possible, schedule your pre-game meal to be eaten hours prior to the competition. This allows time for your body to digest and for you to go to the bathroom if needed before the start of the event.

As the start time of the competition gets closer, you can continue fueling with a mini-meal or pre-game snack. Consuming a high-carbohydrate snack in the hour before activity can help provide an extra boost of energy for the upcoming competition.

Carbohydrates provide athletes with the energy needed to perform at their best. Building a pre-game meal centered around carbohydrates can help ensure athletes are well fueled for the upcoming event. If you are looking for gluten-free carbohydrates to enjoy as part of your pre-game meal, take time to read my blog: Gluten-Free Pre-Workout Meals and Snacks for Athletes.

In addition to carbohydrates, athletes can include a moderate amount of lean protein with their pre-game meals. When considering the preparation method of proteins to enjoy with your pre-meals, choose items that are grilled, baked, roasted, or steamed rather than deep fried.

Fried foods tend to be high in saturated fat, thus they are not an ideal choice prior to a game. In addition to know the best foods to include in a pre-game meal, it is important for athletes to know what foods to avoid as well. Consuming these foods too close to the start of activity may lead to GI distress during the game 1.

Some individuals also feel better when they limit foods containing lactose i. milk, yogurt as well as spicy foods hot sauce, jalapenos prior to competition. Since every athlete is unique, it is important to find the foods that work best for you.

Schedule an High-enegry Online. Get an online second opinion from one of our experts without having to leave your home. Get a Second Opinion. MyChart UChicago Medicine. Written By Timothy Sentongo, MD. Sentongo, MD. Prs-game a light meal Vegan supplements it can be digested easily. The pregame Hlgh-energy should include a variety of foods msals focus on carbohydrate High-enetgy food such Pre-game/loading meals bread or pasta. Make sure to include grains, fruits and vegetables in the meal. Drink plenty of fluids. Contact your county NDSU Extension office to request a printed copy. NDSU staff can order copies online login required. The pregame meal should include a variety of foods but focus on carbohydrate-rich food such as bread or pasta.