What should you not eat before a game? Leer más: What foods should you avoid before a game

Also avoid foods high in fiber, as they will cause gas and bloating. These foods include broccoli, cauliflower, onions, Brussel sprouts, cabbage, beans or high-fiber cereals such as Kashi.

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Anything too fatty, like junk food or milk, is digested slowly and will make athletes feel slow and sluggish. Athletes should also avoid eating too many high-fiber foods, like beans, fruits and vegetables, which are also difficult to digest and can cause stomach problems on the field.1 hour Pre Game

• Be sure to have snack high in carbohydrate.
• Avoid foods that are high in protein or fat (they take a while to digest and may upset your stomach)
• Drink another 8-10 oz of water.
• Ideas for snacks:
• Peanut butter sandwich.
• Pretzels or crackers.
• Fruit.
• Granola bar.

How long before a game should I not eat

Athletes should eat a balanced meal containing carbohydrates, protein, and fruit or vegetables 2-3 hours before game time. Make sure to drink 12-24 ounces of water with a pre-game meal to stay hydrated.

If your workout starts within 2 hours

• protein smoothie made with milk, protein powder, banana, and mixed berries.
• whole-grain cereal and milk.
• a cup of oatmeal topped with banana and sliced almonds.
• natural almond butter and fruit preserve sandwich on whole-grain bread.

Eggs provide us with a great source of protein and if you're feeling adventurous, what about having some scrambled eggs with beans on toast in the morning to really fuel you for the day ahead Omelets are also a fantastic meal option because you're able to mix in whatever you'd like with them.Eat a carb-rich meal the evening before a match
Carbohydrates are the body's preferred source of energy, so it makes sense to give your body what it needs during the hours before a big game. Eating complex carbs helps to build up stores of glycogen, which the body goes to first when it needs fuel.

10 foods that provide instant energy to the body

• 01/12The need for energy. Life is hectic.
• 02/12Banana. There is a valid reason as to why bodybuilders and athletes swear by bananas.
• 03/12Oats. Oats are rich in fiber, which makes for a filling meal.
• 04/12Sweet potato.
• 05/12Apple.
• 06/12Dark chocolate.
• 07/12Spinach.
• 08/12Almonds.

Why can’t I eat before a game

Some people have trouble eating prior to a game. Eating when you have a case of nerves, anxiety, stress or poor digestion can result in nausea or upset stomach. If you're among the 30 to 50 percent of athletes who just can't successfully fuel, be sure to eat extra well the day before your game.

Teams that must play more than one game per day or play in the evening and again in the morning should consume pregame meals that are high in carbohydrate, low in fat, and low in fiber. Breakfasts may include toast or bagels with jam, a small stack of pancakes with syrup, or ready-to-eat cereal with skim milk.

Eggs provide us with a great source of protein and if you're feeling adventurous, what about having some scrambled eggs with beans on toast in the morning to really fuel you for the day ahead Omelets are also a fantastic meal option because you're able to mix in whatever you'd like with them.

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Fast Food Tips For Athletes

• Thick crust pizza tastes great and provides lots of carbohydrate.
• Order burgers with extra tomatoes and lettuce.
• Roasted or grilled chicken dinners are definitely better than fried chicken.
• Pasta (spaghetti or noodles with meat/poultry/veggies), chili, hearty soups are mmm good!

These are the best pre-workout meals to get a killer pump at the gym

• Peanut butter and Jelly Sandwich (can use bananas as substitutes too)
• High-protein oatmeal and blueberries.
• Apples, almond butter and raisins.
• Greek yoghurt with berries.
• Whole-fruit smoothie.

Ideally, fuel up two hours before you exercise by:
Hydrating with water. Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.A well balanced meal with some Carbohydrate and Proteins. Such as White pasta with Tuna, Chicken and salad. Nothing too heavy.

Bananas
Bananas may be the best quick snack for sustained energy. While bananas are a good natural source of sugar, they are also rich in fibers that help slow the digestion of that sugar. Bananas contain helpful nutrients that make the body feel full of energy.Here are 9 of the most successful strategies to help calm those pre-performance nerves:

1. Develop your own pre-performance routine.
2. Control your pre-performance focus and concentration.
3. Do not dwell on the uncontrollables.
4. Breathing control.
5. Visualisation.
6. Cognitive Restructuring.
7. Distract Yourself.

The Most Unhealthy Foods That Can Ruin an Athlete Diet

• Sports Drinks. Traditional, conventional sports drinks are not good for the body.
• Energy Drinks.
• Soda Pop.
• Alcohol.
• White Breads and Foods.
• White Sugar or Non-Nutritive Sweeteners.
• Baked Goods and Desserts.
• Candy.

Get moving. Exercise is a natural energy booster, because whenever you do it, oxygen-rich blood surges through your body to your heart, muscles, and brain. Regularly squeezing a workout into your day — even if you can spare only 10 minutes at a time — will help keep your energy levels at their peak.

"Before competition for me would be like a chicken breast and maybe a little pasta. The carbs help because you're going out and playing a lot of minutes," he said. "But a salad and some veggies will have me perfectly fine. And before the game I might have a protein shake and some fruit, and I'll be ready to go."A lot of strength and power is intracellular water retention and sodium will help you retain water better. Get better pumps! The same way that sodium helps you to contract your muscles, it'll also help to flood your muscles with more water, meaning you get much better pumps in the gym.The most efficient way to get a muscle pump is to lift weights, specifically at high volumes (more reps at moderate loads). The repeated contractions and extensions of your muscle fibers during weightlifting makes it easy for fluids to enter your muscle cells.Good sources of carbs include fruits, vegetables, and grains. Choose whole grains (such as brown rice, oatmeal, whole-wheat bread) more often than processed options like white rice and white bread. Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy.

It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time to trigger the signal from your brain that you are full. And feeling full translates into eating less.Tired These 9 Tips Will Help Increase Your Game Day Stamina

1. Don't forget to sleep. Get some good rest the night before a game.
2. Start with a good breakfast and lunch.
3. H20 is your friend, so drink lots of it.
4. Sports drinks to the rescue.
5. Beware of energy drinks.
6. Keep snacks on deck.
7. Halftime = break time.
8. Practice makes perfect.