Pre-Game Meal
Does a Pre-Game Meal Really Have an Affect?
By Steven DeMasi
When competing in sport one of the most forgotten things is the pre-game meal. Many people either forget or do not understand the importance of the pre-game meal. Athletes usually consume what ever kinds of meals they want and have no idea what kind of affect these meals will have on their bodies. By simply watching what meals an athlete consumes, they can improve their level of performance drastically.
An athlete’s source of energy does not come from the pre-game meal but actually from what was consumed the night before. Energy is stored by your muscle glycogen which is built up by eating high carbohydrates meals everyday. Most people do not need to worry about whether or not they are eating enough carbohydrates everyday and instead should concentrate on consuming carbohydrates the night before and day of the event. The actual pre-game meal is simply topping off your muscle glycogen; otherwise you would not have enough energy for the entire game. The pre-game meal also helps to prevent a low blood sugar level which can interfere with an athlete’s performance. If the wrong foods are consumed it can limit the level of performance.
A player should enter the game on an almost empty stomach. When there is food in the stomach the heart pumps large volumes of blood to the stomach to aid in digestion. However if playing or practicing during this time the blood is shunted to the working muscles stopping the digestive process which in turn causes stomach cramps and gas, and decreases the player’s performance. The pre-game meal should be comfortable to eat, you don’t want to be hungry on the field thinking about food or feel like you weigh a ton and can’t move a muscle. The pre-game meal should be eaten approximately 2 - 3 hours before the game, and should consist of high carbohydrate foods and lots of fluids. Grains, pasta, breads, vegetables and fruits are the best choice for foods as they digest quickly and are readily available for fuel. Protein intake should be limited as it takes longer to digest than carbohydrate. Foods high in fat stay in the stomach the longest, and may feel heavy and uncomfortable for the athlete.
The main goal of a pre-game meal is to have enough energy to last the game, on an almost empty stomach, and to stay well hydrated throughout the game. The meal should be consumed 2-3 hours before the event and be high in carbohydrates and low in fats and protein. By consuming a proper pre-game meal before a game an athlete will notice benefits such as more energy, endurance, and the ability to concentrate better during the game helping them maintain the best performance possible.
______________________________________________________________________________
| Title |
Pre-Game Meal
Does a Pre-Game Meal Really Have an Affect? |
| Source |
Coaching Youth Sport s |
| Publisher |
Richard K. Stratton |
| Date |
Mar/Apr 2003 |
| SIRC ID# |
S-884587 |
Contact Us
