It is mandatory for an athlete to eat right and stay fit. Specially before
participating in some game, it is extremely important for them to check upon
what they consume. As what they eat affects how they feel and ultimately affects
their performance. Though there is not a fixed diet chart to be recommended as a
pregame meal plan because every game and every individual has their own
requirements but there are obviously certain things that should be kept in mind
while planning a pregame meal.
Include rich carbohydrate diet
It is very important for an athlete to get a meal that is high in carbohydrate
as carbohydrates are the instant source of energy. The meal before the game
should thus contain ample amount of carbohydrate as they provide glucose to the
bloodstream quickly and thus charge the athletes with an instant source of
energy. White bread, vegetables, and cereal without excess fiber can be included
in the pregame diet.
Include fruits in the diet
Many nutrition specialists are of the opinion that fruits should be included in
the pregame diet as they contain natural sugar which is digested easily and
proves to be a good source of instant energy. However, it should always kept in
mind that the fruits included in the pregame diet should be light.
Include moderate amount of proteins in diet
Protein is an important part of an athlete's diet, so always remember to include
rich protein contents in the diet. However, generally the food rich in protein
is also high in fat content. Excess of this diet may cause sluggishness and
nausea to the athelete, so remember to serve them in small servings. Chicken
breast or a small piece of sirloin steak will be the best protein supplement.
Include fluids in your diet
Include lots of fluid in your diet as they hydrate your body cells and also get
digested easily. They also comparatively provide energy quicker that their solid
counterparts. So include glucose drinks and juices in the pregame diet. However,
consume it moderately as it can also lead to frequent urination.
Strictly avoid Caffeine, Sweets and fat containing products
Few things that you must avoid in the pregame diet are caffeine, sweets and
fatty products. Avoid caffeine because it causes excess urine production that
can lead to dehydration. Sweets, on the other hand should be avoided because
they lower the blood sugar level leaving you exhausted and lethargic. Also avoid
deep fried foods, gravies, dry fruits and dairy products because they can take a
toll on the energy and activeness of the athlete.
Don't experiment with the meal
Make sure whatever is provided to the athlete as a pregame meal is already
consumed by him on prior occasions. In order to avoid any last moment mishap
like dysentery or food allergy, remember not to experiment with food. Also, go
according to the taste of the athlete, so that he eats properly.
Consume it on the right time
Make sure whatever is eaten as the pregame diet, is eaten it on the right time.
Dieticians say that for an afternoon or evening game, the athlete should be
given a full meal about 3-4 hours before the game so that the athlete doesn't
feel hungry during the game. However if due to any reason the meal has to happen
closer to the game, try to include easily digestible small quantity of food.
