What Should YOU Eat Before A Game?
Emily R Neff (Pappas), PhD(c)
Gameday is here. What you eat FUELS how well you will perform & recover later.
When considering what to eat before your game, consider what your body NEEDS to allow you to play at your highest level.
CARBS ARE FUEL
Giving your body the energy it needs to FUEL your performance is crucial.
Before a game, you need to consume the preferred energy source for your muscles so it is accessible and easily delivered & absorbed by your muscles when they need it most.
This preferred source is SUGAR.
In your game, your muscles need to perform FAST and POWERFULLY. This type of activity relies solely on the ANAEROBIC SYSTEM. because it provides energy AS FAST AS POSSIBLE to your muscles.
SUGAR is the only fuel that can be broken down through this system.
(fats and protein take MUCH longer to be broken down for energy and rely on the AEROBIC system)
Complex carbs, such as whole grains and fruits, are the best type of sugar for your muscles before your game.
Unlike simple carbs, complex carbs contain FIBER that helps slow down digestion. This is IDEAL before your game because it ensures the sugar is released into your bloodstream at a STEADY rate.
This slower rate ensures your muscles are steadily fueled throughout the game so you are able to perform your best from start to finish.
KEEP FATS LOW
Fats, though also a source of energy, should be kept to a minimum before heavy activity. It takes your body much longer to break down fats into usable energy as it relies on the AEROBIC system.
Fats are great fuel for lower-intensity activity that does not require your muscles to contract HARD and FAST.
For an athlete on game day, relying on fats for your energy will SLOW you down right when you need it most!
Even more, fats slow down digestion!
Having a meal high in fat before your game will require more blood to hang out in your digestive tract to assist in digestion.
More blood flow directed towards your digestive tract = less blood flow to your contracting muscles! Less blood flow at the muscles in your game means less energy + oxygen and a SLOWER performing athlete.
When considering what to eat before your game, focus on fast energy from complex carbs (like oatmeal, fruit, potatoes, rice) and minimizing fats (like fried foods, added oils, full-fat milk, + fatty meats) to ensure your muscles receive the fuel and blood flow they need to perform!
PROTEIN FOR RECOVERY
Besides fueling your muscles DURING your game, what you eat helps fuel the recovery process AFTER.
Protein is a BUILDING BLOCK for your muscles
(as well as many other cells in your body, such as your skin, hair, and nails).
Unfortunately, your body cannot store protein for later use (unlike carbs and fats, which are stored in the body for later as glycogen and fat stores).
Your body's only “storage” site for protein is your MUSCLE.
For an athlete who relies on her muscles to perform, breaking down this storage site will not benefit her performance on game day.
When you do not consume enough protein in your diet, your body must BREAK DOWN its limited protein stores to help provide other cells the structural protein it needs.
Breaking down your muscles is detrimental for an athlete who wants to perform and reduce her chances of injury.
Before your game, mixing some protein ensures your muscles have the building blocks for later recovery and muscle retention!
When you set the stage for better recovery, you can keep your training levels and performance high.
KEEP IT SIMPLE!
When considering what to eat before your game, focus on Complex CARBS for energy and PROTEIN for recovery.
Give it a test drive - try this deliciously nutritious bagel recipe before your next practice
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RECIPE FOR SUCCESS :
Whole wheat bagel
1 scrambled egg + 3 scrambled egg whites
1 tbsp almond butter
1tbsp jelly + blueberries
Sprinkle of feta cheese
** Check out our favorite products here
Want more recipes?
Check out our recipe book for female athletes!
Interested in 1:1 Nutrition Coaching?
Check out our Nutrition Program!
ABOUT THE AUTHOR
Emily R Neff (Pappas), PhD(c)
In 2015 Emily opened Relentless Athletics to build a community for female athletes while educating their parents and coaches on the necessity of strength training and sports nutrition to optimize sports performance and reduce injury risks in the female athlete population.
Emily holds a M.S. in Exercise Physiology from Temple University and a B.S. in Biological Sciences from Drexel University. She is currently pursuing her Ph.D. at Concordia University St. Paul with a research focus on female athletes & the relationship between strength training frequency, ACL injury rates, and menstrual cycle irregularities (RED-s). Through this education, Emily values her ability to coach athletes and develop strength coaches with a perspective that is grounded in biochemistry and human physiology.
When she isn’t on the coaching floor or working in her office, she is at home with her husband Jarrod and their daughter Maya Rose, and, of course, their dog Milo (who has become the mascot of Relentless)!!
