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Health & Fitness

Game Day Nutrition

No matter what sport you play, the food you eat prior to competition is as important to your success as the athlete that plays it.  We’ve all heard the old saying “look good, feel good, play good,” and your pregame diet plays a huge role in how you feel during competition.  

​The “game day diet” should start the night before your scheduled competition.  The meal you eat at this time should be a few hours before bedtime and include a good source of protein, (chicken, lean meat, turkey, etc.) vegetables and a snack(more on snacks to come).  

​The next step to your game day diet is to eat breakfast in the morning.  If you aren’t a breakfast person, you better become one if you’re serious about being an athlete.  Eating breakfast triggers your metabolism and helps to get you going for the rest of the day.  Eggs are always a good option for breakfast.  Something you might try is an omelet with some added vegetables.  Also, try to eat some fresh fruit but avoid fruit juices as these can raise your blood sugar too much and lead to a crash come game time.  Other things to avoid for this same reason are bread and bagels.  Carbs are good and give you energy, but you need the right carbs and these can be included in your snacks between meals.

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​Now, snacking seems to have a bad reputation, but snacks are important to keep your metabolism going between meals.  If you’re hungry, eat!  If your body needs energy, it’s going to let you know, so listen to those hunger pains and have a snack. Snack options before game time can include nuts, dried fruit, and raw vegetables.  Peanuts are a great option because you can get a lot of calories from them without overeating.  

​Lastly, it is important to get one last meal in before game time. This meal should be eaten 2-3 hours before game time and include some protein such as chicken.  If you’re hungry right before the game, don’t be afraid to have a small snack or a protein shake.  You just want to avoid stuffing yourself as this will make you feel sluggish.  Additionally, bring a snack for during the game in case you’re releasing a lot of energy while playing.

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​After the game, it is important to drink plenty of water because your body will not recover quickly if it is dehydrated.  Be sure to have a nice big meal with multiple food groups as well because this is going to help your body recover faster and be ready for the next game.    

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