What Should You Eat Before and After a Game?
Overview
Fueling your body properly before, during, and after a game can help your athletic performance and recovery. Before a game its important to eat a meal 4 hours before that has carbs, protein, and healthy fat and a snack an hour before with lots of carbs. Also, make sure to hydrate with water before a game. During a game that is less than an hour water is the main fuel you need to keep your body going. After a game its important to replenish your body with a meal that is packed with protein and carbs.
Before a game
The right time to eat before a game is 1 - 4 hours before the start of the game. This allows enough time for your body to digest the food without causing stomach and digestion issues. For meals before games they should be high in carbohydrates along with having some protein and healthy fats to provide you with the energy to perform well. Pre game fueling should also include lots of water to keep you hydrated while you are competing. For meals that are happening 3-4 hours before a game they should have carbs, protein, and a heathy fat. But for snacks that are happening closer to the game they should mostly consist of carbs.
Meals that are eaten 3-4 hours before a game:
- Grilled chicken, with a baked potato, and some vegetables
- Grilled fish with mashed potatoes, and vegetables
- A sandwich with some form of meat on it and a snack like pretzels.
Snacks that are eaten 1 hour before game:
- Preztels or crackers
- Granola bar
- Fruit smoothie
During a game
For games that are less than an hour long fueling with water should be sufficient. But with games longer than an hour you can refuel with a sports drink or with orange slices during halftime. During the game its very important to make sure that you are staying hydrated by drinking water frequently.
After a game
After your game its important to eat a meal that is filled with protein and carbohydrates to help your body refuel. During high intensity workouts you burn a lot of calories and use up some of your bodies glycogen for extra energy. This leads you having to replenish your glycogen and replenish the calories you burned by eating or drinking something with protein and carbs soon after your game. You should eat a snack 15-60 minutes after and then you should eat a full meal 1 - 2 hours after.
Meals that are good for after a game:
- Turkey sandwich on whole grain bread with a side of vegetables
- Protein shake
- Grilled chicken with vegetables
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