It’s Starts Before Game Day

One thing to take note of is the fact that your pre game planning needs to start several days before you actually head out there to compete.

Don’t plan to just wake up, eat breakfast and hit the run. You need to plan several days in advance for what will happen just this one day, this one race, this one competition.

As we talked about, the goal is to store up enough glycogen in your body so that you can withstand what needs to be done during your event. We are not talking about carbohydrate loading, mind you.

This would be something you only do when you are going for a long intense effort, not for a standard event that is short lived.

By following a good regimen, your body will be better able to meet the needs it will be required to meet. The right plan can also do things that you may not have thought of needing to consider.

1.It can help to keep your blood sugar at a level amount which controls your energy amounts.

2.It helps to build up your muscle and liver glycogen that we have talked about.

3.You will have virtually nothing in your stomach at game time, meaning that you do not have that full, can’t do a thing feeling.

4.It helps you to avoid hunger as well as an upset stomach during your event.

5.It finally helps to keep your body completely hydrated so that your energy is flowing where it needs to be during your event.

Now, there are many ways to take the next plan, but we want you to know that this is just a basic plan. It is not necessarily perfect for everyone and definitely will not provide you with a perfect outcome to your events.

But, it can help you to get back on track, get your body ready to go and then allow you to change it up as you see necessarily down the road.

Things You Have To Know

As someone that is competing in an athletic event, you need to position yourself for success and the only way that you can really do that is to provide the necessary fuel for your body.

Here’s a break down of what you should be doing now.

 Your last meal before your event should happen no shorter than three full hours before your event. Do not try to eat a meal right before.

Your stomach will be upset, will weigh you down and you will feel no benefit from the foods consumed.

 Keep yourself fully hydrated for several days before your event. Of course, you really do want to try to always remain hydrated but remember that it takes the body time to re-hydrate itself (sometimes days even) when you are dehydrated.

 Now, the meal before your event should be something that is high in starch. It should be carbohydrate full to allow your body to easily digest it, quickly and effectively, so that you have the necessary power to go.

It is also helpful in maintaining your body’s blood sugar level as well.

 In that meal and maybe even the one before it, limit the amount of protein that you are consuming. Remember, proteins are not meant to be energy. They are harder for the body to digest and will hold you back ultimately.

You definitely do not want to end up dehydrated because you have consumed too many proteins either.

 Do not eat foods or drink fluids that contain caffeine. As you remember, caffeine is something that can cause your body to dehydrate and simply not give you the right outcome.

Even energy drinks that have caffeine in them will ultimately restrict your abilities in the events.

 Do not eat foods that have not been found in our food chart. You do not want to eat foods that are high in sugar at all.

This will really not do anything but keep your energy waning rather than help you to power through.

 Drop the oils. We also mentioned how fats are not a good thing for your body. So, especially in this last meal before your event, limit the foods that you eat that are high in fats.

Do not forget to consider the butter on your pancakes and the oil in your salad dressings. You will find fats everywhere and they need to be noticed.

What Should I Eat?

So you know what you want to eat on that last meal, right? You are right, it does seem limiting, but really, it does not have to be.

Go back to our breakdown of foods that fit well within the categories of carbohydrates (check out the grains!) in proteins (meats and dairy products) and avoid those foods that you find are high in fats.

Really, you can eat anything you want as long as it fits within the calorie suggestions and in the food groups we have listed there.

Chapter 8: Foods That Work Well

Okay, so you would like some help in determining what foods are ideal for the pre game meal or maybe just an overall look at what you should be eating.

Here’s a break down that will help you.

Foods High In Carbohydrates

The first and most important aspect of sports nutrition is to provide your body with the building blocks of what it needs to perform. That is in the carbohydrates.

Here are some foods that are ideal to consume as high carbohydrate foods. In other words, these are the foods to eat prior to your game, your competition or your events.

Potatoes

Potatoes are high in starch and carbohydrates. They make for the ideal pre event meal choice. You can eat them any way that you would like including baking them, mashing them, pan frying them, broiling them and so on. Avoid deep frying them (no French fries please!)

Also you need to be careful with what you put on them. Things like butter or gravy can be heavily saturated with fats that you do not need. Sour cream goes along with that.

If you can’t live without it, then consider cutting down on how much of the condiment or additional additive you place on them.

Pasta

Even if you are not Italian, you probably have lots of pasta in your home. It’s a quick and easy meal and it’s great for sports nutrition preparations.

There are many choices out there including a variety of noodle shapes from macaroni to ravioli, to spaghetti and everything in between.

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