EVENING MEAL
Night before a competition
Pre-event nutrition can have a major effect on performance. A player’s diet should be high in carbohydrates and low in fat. The target is 60-70% carbohydrate, 10-15% protein. This meal is very important because the main energy reserves for the game are made up from the previous day’s meals, not from the pre-game meal or a big breakfast on game day.
Food items recommended the night before a competition:
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Drinks
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Meal Items
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Desserts & Snacks
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AVOID
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Apple Juice
Orange Juice
Vegetable Juice
Fruit Juice
Water
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Spaghetti
Tomato Sauce with Meat
Rice (steam or boiled)
Lean Meat
Fish
Poultry
Potatoes
Salad (low dressing)
Vegetables
Pizza (cheese/veggie)
Bread (all varieties)
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Cheese and Crackers
Popcorn (no butter)
Fruit - fresh or dried
Sherbet - 1 scoop
Pretzels
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Nutrient-Poor Carbohydrates:
Jam, jelly, white sugar, marshmallows, soft drinks, candy.
Fat:
- Chocolate, potato chips, tacos, nachos
- Gravy, sauces, excess salad dressing, butter, margarine
- All fried foods
- High fat cold cuts (bologna, salami, sausage)
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BREAKFAST
Game day; pre-game meal; at least 1.5- 2 hours before kick-off
On most competition days, breakfast is the pre-game meal. The pre-game meal offers very little for the energy production system however, it can do some damage if the wrong foods are consumed.
It has been suggested that the players should enter the game with their stomachs as empty as possible. When there is food in the stomach, the heart pumps large volumes of blood to the stomach to aid in digestion. If playing or practicing, however, the blood is shunted to the working muscles, therefore stopping the digestive process. This can often cause stomach cramps, making the player uncomfortable.
Food items recommended when breakfast is the pre-game meal:
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Drinks
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Meal Items
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Desserts & Snacks
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AVOID
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Apple Juice
Orange Juice
Vegetable Juice
Fruit Juice
Water
Hot Chocolate
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Bagels
Raisin Bran
Toast, 2-3 slices
Yogurt
Muffin
Oatmeal
Pancakes (low butter/ syrup)
Bread (all varieties)
Eggs (not made with butter/milk)
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Fruit bars
Fig Newtons
Fruit - fresh or dried
Raisins
Banana
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Fat:
- Bacon, sausage, excess butter/margarine
Fried Foods:
- Home fries, hash browns, eggs made with butter/milk
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LUNCH
Game day; pre-game meal; at least 1.5- 2 hours before kick-off
If your game is later in the day then lunch might be your pre-game meal. Please refer to the comments in the “Breakfast” section about the pre-game meal.
Food items recommended when lunch is the pre-game meal:
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Drinks
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Meal Items
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Desserts & Snacks
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AVOID
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Apple Juice
Orange Juice
Vegetable Juice
Fruit Juice
Water
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Sandwich (2oz meat, fish or poultry)
Cup of stock soup
Bagels
Vegetables
Bread (all varieties)
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Fruit bars
Fig Newtons
Fruit - fresh or dried
Raisins
Apple
Banana
Crackers or Saltines
Pretzels
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Fat:
- Excess butter/margarine
- High fat cold cuts (bologna, salami, sausage)
- Hamburgers, hot-dogs
Fried Foods:
- French fries, home fries, hash browns
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A few words about another type of “Carb”: Carbonation
Carbonated soft drinks, which are also high in sugar, are not appropriate before, during or after athletic practices or games. The "fizz" in a carbonated beverage may cause a burning sensation in the mouth and may prevent the player from drinking enough fluids. Even a small amount of carbonation can also upset the stomach and cause a bloated feeling during exercise.
To keep the players hydrated follow these tips:
- Players should drink non-carbonated fluids before, during, and after practice or games.
- Whether it's extremely hot or not, players should drink on a schedule (approximately every 15 to 20 minutes during practice and games), because dehydration begins before they're thirsty.
- Make drinking fun by giving the player a squeeze bottle filled with a sports beverage. To keep beverages chilled for game day, freeze half of the fluid in the squeeze bottle the day before the game, and then add the rest of the fluid on game day.
So if you’re looking to score goals, play like a pro, or just have fun, make sure you’ve got the right fuel to make it cool!