Preparing for games involves not only physical training but also careful consideration of a pre-game meal. Athletes need this crucial fuel to optimize their performance on the field. A well-timed and nutritious pre-game meal can prevent fatigue, decrease hunger pain and provide hydration throughout an athletic event.
The timing of a pre-game meal is as crucial as its nutritional content. Eating immediately before a game can lead to stomach discomfort, as blood is redirected to the muscles during exercise, leaving less room for digestion, (according to PTandME, Game Day Nutrition). To avoid this, it is recommended that athletes have their meal about 3-4 hours before a game, ensuring they get sufficient energy without hurting their immune system.“I don’t think anyone should have a meal right before a game,” said Adayah Jubb-Miller, a sophomore who plays BHS lacrosse. “When I eat something prior, it makes me nauseous and I can’t handle that stress from my body, since I am already nervous about performing well.”
Equally significant, is what a pre-game meal consists of. The right mix of nutrients is vital to fuel the body effectively during an athletic event. A well-rounded plate should include big amounts of protein, complex carbohydrates, fat and fiber, (according to Children’s Health, What to Eat Before, During & After a Game). Some athletes may opt for sugar-based snacks to infuse immediate energy, providing glucose and fructose, essential for muscle advancement. “There is a big role when it comes to pregame meals, you have to make sure you have a lot of nutrition, energy and love in the meal,” said Jamari Widemon, a senior who is in varsity BHS basketball. “Your body needs sugar, salt, protein and starch. Eating nutrition gives you more energy power and sugar gives you energy boosts.”
While sugar can offer a quick energy boost, it can also delay digestion. Opting for foods like chicken, rice, vegetables or a side of fruit provides a sustained fuel source that helps athletes endure the entire game without experiencing fatigue, (according to the University of Saskatchewan, Carbohydrates and Proteins for Athletes). “I think you need a balance between good carbohydrates and protein that will last a long time versus eating something with bad carbohydrates and sugar,” said Vincent Longmire, a sophomore who does BHS wrestling. “It makes you energetic at first, but you crash out. I’d say a pre-game meal is to eat a little bit of oatmeal with normal raisins, golden raisins and nuts.”
A well-executed pre-game meal involves both proper timing and nutritional content. Consuming a meal 3-4 hours before a game ensures efficient digestion and prevents unfavorable effects of weak digestion on performance. “The wrong pre-game meal, meaning something heavy, can make you feel very sluggish and slow while playing,” said Sydney Craig, a sophomore who plays soccer. “Having something lighter or giving yourself time to digest would be better.” Ensuring a meal comprises predominantly good nutrition allows athletes to balance their energy levels effectively, preventing mid-game energy deficiencies. “Protein and carbohydrates are really important,” said Micaela Bedolla Garcia, a sophomore who is in varsity BHS soccer. “You're using all this energy and fat in your body that has been saving up in your body, and you need more of that. So you need this nutrition, which creates a lot of power, to get you through the game,” she said.