Pregame Nutrition

September 17, 2008 on 5:36 pm | In Football Strength Workouts, Muscle Building Articles, Strength Training, Workout Nutrition | No Comments

Coach, Thanks for all the info and help with offseason training! Now that the season is begun I’ve been having some issues with getting tired near the end of games and practices. I’m in good shape, but I eat poorly. Can you give me some pregame food advice?
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Many athletes are do not understand the components to a pregame meal. It is crucial to give your body the fuel to perform at the best of your ability. Think of your body like a race car. Race cars need higher octane to run correctly. If you threw regular unleaded in the engine, there is no way that car would run strong enough to win. Your body is the same way, it needs the energy to perform.

However, there is no magic answer to your question. Some athletes have allerigies while others simply don’t like certain foods. I can provide you with some general guidelines and you can pick the food that is right for you.

Allow enough time for digestion. Eat the meal at least three hours before an event.

Eat a meal that is high in starch. Starch is easy for the body to digest and helps steady the levels of blood sugar (bread, cereals, rice, pasta, and make them whole grain!).

Do not consume a lot of protien. Protein foods take longer to digest than starch. And high-protein meals may lead to increased urine production, which can add to dehydration.

Limit fats and oils. They take too long to digest. That includes the night before. Don’t go at eat half a pizza at 6 pm and expect your body to perform in the morning.

Restrict sugary foods. Sweets can cause rapid energy swings in blood sugar levels and result in low blood sugar and less energy. That means when the 4th quarter rolls around you will be running on empty.

Avoid Caffeine! Here is where most athletes go wrong with their “Monster” “Redbull” or other energy drinks. Caffeine stimulates the body to increase urine output, which can contribute to dehydration problems.

Try to avoid foods that may irritate your stomach. Certain raw vegetables, fruits, or beans may cause problems for some young athletes. Be aware of the foods that cause you problems, and avoid them just before an event.

Fluids – Drink plenty of water before your games!

Pick foods within these guidelines for your pregame meal! Good luck and eat to win!

-J. HASHEY, CSCS-