Studies have shown that thirty to fifty percent of athletes have an upset stomach if they eat before a game, especially in sports that jostle the inner organs, young people, women, those under emotional or mental stress, those eating foods high in fat, protein, fiber, caffeine and simple sugars, those dealing with dehydration, and those participating in high intensity sports (“Sports…”). So, what is the proper things to eat before a game to give you energy? When should you eat those foods?
Many people advise youth to eat foods high in carbohydrates on game day, but the human body actually needs carbohydrates, vitamins, minerals, proteins, and fats to play at peak performance (Gibson). Carbohydrates are very important to consume before a game because the complex starches and sugars turn into glucose. The glucose exists the intestines and passes through the blood and into cells to enter the mitochondria and produce ATP. ATP is then used as energy. When an athlete has low vitamin B, they will not be able to perform at peak
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Have a good breakfast that contains carbohydrates and a protein source. Don’t light-load or skip lunch because, for games happening after school, it is an essential fuel source for competition. At lunch, as many food groups as possible should be represented. Focus on carbohydrates for energy. Spread out protein foods throughout the day by eating some protein at every meal and at most snacks. Use caution with fatty foods because they slow digestion, leaving you tired and sluggish. Eat with food safety in mind—keep cold foods cold and hot foods hot. Athletes should make sure to drink plenty of water all day, but mostly two to three hours before their game. During and after the game, four ounces of water should be drank about every fifteen minutes. Not only is what you eat important, but the timing of when you eat is essential to performing at peak level