With many of my basketball players and gymnasts currently in season, I have been asked a lot lately about what they should be eating before their games or meets.  What athletes should eat for the Pre-game meals have always been a source of confusion.  I can remember when I first started coaching basketball, many of my players showing up to games and eating nothing but candy about an hour before they had to go on the court.  In fact, it was not until I began educating them on proper pre-game nutrition that they started to eat the correct foods at the correct times before games.  Not giving your body the proper nutrients before an intense activity like a game can leave you sluggish and tired and that will reflect in your performance.  Whereas, eating correctly before games can provide you with the energy to perform to your abilities and dominate the competition.

In order to perform well in any sport you must eat properly especially before games.  The primary purpose of a pre-game meal is to provide your body with fuel so that you have energy throughout the entire game.  Having energy throughout the game requires athletes to eat certain types of foods.  Slow and easily digestible carbohydrates are a necessity.  Such foods like brown rice, sweet potatoes, or whole grain breads will provide you with the sustainable energy that is needed for all four quarters.  Do not overdo it though.  Too many carbohydrates, especially the wrong ones can weigh you down and leave you feeling heavy and slow, ultimately ruining your play.

The second key component to a solid pre-game meal is a nice piece of protein, like chicken breast or salmon.  Including protein in the meal will make sure your muscles are getting proper nourishment while aiding in your post game recovery.

A good example of a pre-game meal would be a grilled chicken sandwich on whole wheat bread, fresh fruit, and a sweet potato.  Since this meal is rather large, it is recommended that you eat at least two hours before game time thereby giving your body time to digest consequently allowing you to perform at your best.  Remember, you want to be able to dominate the competition, so give your body the pre-game meal that it deserves with enough nourishment to last you a full game. 

Committed to taking your game to the next level,

Rich Stoner

USAW, Sports Performance Coach