It would be easy for me to just write a bunch of different foods or recipes for you to eat before a game, but the truth is…there is more to it than that.
It’s not just about WHAT you eat before a game, it’s also WHEN you eat that matters.
You also need to take into account age, size, activity level, and the type of sport you’re playing.
That said, I focus mostly on young athletes between the ages of 5-15…a big gap, yes, but I can still recommend certain foods and timings and also recommend that you LISTEN TO YOUR BODY.
If you get cramps, feel unwell, are hungry, or feel fatigued when playing or at practice, you’ll need to make some nutritional changes. Everyone and everybody is different. That’s why nutrition can play such an important role. I can give you an outline-but you have to practice nutrition just like you would practice your skills to get better and better every day. Only you will know when your nutrition is working optimally for your body. Paying attention to how you feel and changing accordingly will make a world of difference.
I do not recommend counting calories, weighing food, or restricting foods. Start small, with simple changes, and work your way to bigger and better nutrition.
If you are playing your sport competitively, a minimum of 4 times a week, you must drink water every day, all day long. Keep a water bottle with you and sip all day. Drinking two liters of water before you start practice will not hydrate your body properly. Most young athletes do not need sports drinks.
Onto food…there are two major foods that you need to focus on before exercise: Carbohydrates and protein.
These work differently in your body, and the types of carbohydrates and protein you choose will make a difference in how you perform.
Carbohydrates are broken down into sugar in your body. You need carbohydrates for energy. This is what I call “quick fuel” and your body will use this first. The best choices are fruits, vegetables, and whole grain, complex carbs like brown rice, quinoa, oats, and whole grain pastas and breads.
Protein is an excellent source of energy and can be used for long-term energy stores in your body. It plays a role in muscle development for growing bodies and can keep us fuller, longer.
Keep protein to lean choices such as chicken, fish, eggs, beans, dairy, nuts, and seeds. Your body will look to your energy stores once it’s used up all your “quick fuel”. Having nutritious foods including lean proteins and healthy fats will make sure your body has what it needs, when it needs it.
If Possible, You’ll Want to Have a Main Meal About Three to Four Hours Beforehand
If the athlete is at school and you have a game afterwards, this means lunch needs to be full of nutritious carbohydrates and protein. You don’t need to “carb-load”, just remember you want to focus on carbohydrates beforehand to have access to that “quick fuel”. This can be a chicken sandwich loaded up with vegetables, fresh fruit on the side with yogurt and milk or water to drink.
One Hour Before the Game, Focus On Carbohydrates
I’ve said it before, and I’ll say it again. A banana is a perfect snack to have one hour before a game or practice.
It’s full of natural sugars that the body can easily digest and use. Fruit or dried fruit is a good option or even a piece of whole-grain toast or crackers with naturally sweetened jam. A pre-game smoothie is also an excellent option and can be made in minutes before you leave the house. Blend your choice of milk with some fresh or frozen fruit and throw in some kefir for extra punch. No sugar needed. Want a recipe? Book a team nutrition workshop or shoot me an email.
Try not to eat anything after this snack. Your body needs the hour before a game to digest and prepare. If you eat too close to a game, your body can be conflicted about where to focus its energy-your digestion or your muscles? This can cause cramping and is easily avoidable.
Remember to Hydrate With Water
Of course, these recommendations are for game day. Athletes that are serious about their performance need to eat real, whole foods all the time. What you eat throughout the week matters to your body on the weekend, and vice versa. You can’t only eat fruit an hour before a game and expect to be the best you can be.
I’m not saying that as a young athlete, you can’t eat junk food or treat yourself. Just keep in mind that if you’re serious about competing in your sport, nutrition is what fuels you-and you need to practice this as you would your craft. It’s an essential part of being an athlete and all you need to do is look to your favorite player and see what they eat.
I guarantee it’s not pizza, donuts, and fried foods.
Save those foods for celebrations-not after a game, but after the tournament is over. Save them for the off-season when you’re at a BBQ with family and friends. Save them for birthdays and times when you can really enjoy them. But a burger and fries on the way to the rink? Not doing anything for your body except slowing you down.
Creating healthy habits as a young athlete will help you as you get older and more seasoned as an athlete. If you have the same foods leading up to a game, it will become less of a chore, and more of a routine-something you don’t even need to think about.
Have more questions? Send an email to email@example.com anytime.
"""Ni rahisi kwangu kuandika chakula au mapishi tofauti kwa ajili yenu kabla ya mchezo, lakini ukweli ni kwamba kuna mengi zaidi ya hayo." Si tu kuhusu nini kula kabla ya mchezo, ni pia wakati wewe kula kwamba mambo. Pia unahitaji kuzingatia umri, ukubwa, kiwango cha shughuli, na aina ya mchezo unaocheza. Kwa hivyo, kwa sababu ya kuwa na umri wa miaka 5 hadi 15, unaweza kuwa na wasiwasi juu ya chakula, na kwa hivyo unaweza kuamua wakati wa kula na wakati wa kula. Ikiwa unapata maumivu ya tumbo, hujisikia vibaya, una njaa, au unahisi uchovu unapocheza au mazoezi, utahitaji kufanya mabadiliko fulani ya lishe. Kila mtu na kila mtu ni tofauti. Hiyo ndiyo sababu lishe inaweza kuwa na fungu muhimu sana. Ninaweza kukupa muhtasari - lakini lazima ufanye mazoezi ya lishe kama vile ungefanya mazoezi ya ustadi wako ili uwe bora na bora kila siku. Ni wewe tu utakayejulikana wakati lishe yako inapofanya kazi vizuri kwa mwili wako. Kuzingatia jinsi unavyohisi na kubadilika kulingana na hilo kutafanya tofauti kubwa. Kwa hiyo, ni muhimu kuepuka kuhesabu kalori, kupima uzito wa chakula, au kupunguza kiasi cha chakula unachokula. Anza kidogo na mabadiliko madogo na ufanye kazi hadi kupata chakula kizuri zaidi. Ikiwa unafanya michezo ya mashindano angalau mara nne kwa wiki, unapaswa kunywa maji kila siku. Weka chupa ya maji pamoja nawe na kunywa siku nzima. Kunywa lita mbili za maji kabla ya kuanza mazoezi hakutawezesha mwili wako kupata maji ya kutosha. Wanariadha wengi wachanga hawahitaji vinywaji vya michezo. Kwa chakula, kuna vyakula viwili muhimu ambavyo unahitaji kuzingatia kabla ya mazoezi: wanga na protini. Vipimo vya mwili vinafanya kazi tofauti, na aina ya wanga na protini unayochagua itafanya tofauti katika jinsi unavyofanya kazi. Karbohydrate hugawanywa katika sukari katika mwili wako. Unahitaji wanga ili kupata nishati. Hii ni kile ninachoita "mafuta ya haraka" na mwili wako utatumia hii kwanza. Chaguo bora ni matunda, mboga, na nafaka nzima, wanga tata kama mchele kahawia, quinoa, oats, na pasta na mikate ya nafaka nzima. Protini ni chanzo kizuri cha nishati na inaweza kutumika kwa muda mrefu kuhifadhi nishati katika mwili wako. Inafanya kazi katika maendeleo ya misuli kwa ajili ya miili inayoongezeka na inaweza kutufanya tuwe kamili zaidi, kwa muda mrefu. Chagua vyakula vyenye protini kidogo kama vile kuku, samaki, mayai, maharagwe, maziwa, karanga, na mbegu. Mwili wako utaangalia maduka yako ya nishati mara tu itakapotumia "mafuta yako yote ya haraka". Kula vyakula vyenye lishe, pamoja na protini na mafuta yenye afya, itahakikisha mwili wako una kile unachohitaji, wakati unachohitaji. Ikiwa ni kweli, unapaswa kula chakula cha mchana saa tatu au nne kabla ya mchezo, lakini ikiwa ni kweli, unapaswa kula chakula cha mchana na chakula cha mchana. Huna haja ya "carb-load", tu kukumbuka unataka kuzingatia wanga mapema kuwa na upatikanaji wa kwamba "mafuta ya haraka". Hii inaweza kuwa sandwichi ya kuku iliyojaa mboga, matunda safi kando na mboga mboga na maziwa au maji ya kunywa. Saa Moja Kabla ya Mchezo, Zingatia Karbohydrate Nimesema hapo awali, na nitasema tena. Ndizi ni vitafunio bora vya kula saa moja kabla ya mchezo au mazoezi. Ni kamili ya sukari ya asili ambayo mwili unaweza kwa urahisi kumeng'enya na kutumia. Matunda au matunda yaliyokaushwa ni chaguo nzuri au hata kipande cha toast ya nafaka nzima au biskuti na jamu ya asili yenye sukari. Smoothie kabla ya mchezo pia ni chaguo bora na inaweza kufanywa katika dakika kabla ya kuondoka nyumbani. Kuchanganya maziwa na matunda safi au waliohifadhiwa na kuongeza kefir kwa ajili ya punch ya ziada. Hakuna sukari inayohitajika. Je, unataka kichocheo? Kitabu timu lishe warsha au risasi mimi barua pepe. Jaribu kutokula chochote baada ya vitafunio hivi. Mwili wako unahitaji saa moja kabla ya mchezo ili kuyeyusha na kujitayarisha. Kama wewe kula karibu sana na mchezo, mwili wako inaweza kuwa na migogoro kuhusu ambapo kuzingatia nishati yake - digestion yako au misuli yako? Hilo laweza kusababisha maumivu makali na linaweza kuepukwa kwa urahisi. Kumbuka hydrate na maji Bila shaka, mapendekezo haya ni kwa ajili ya siku ya mchezo. Wanariadha ambao ni mbaya kuhusu utendaji wao haja ya kula halisi, chakula nzima wakati wote. Vyakula unavyokula kila wiki vina athari kwa mwili wako mwishoni mwa wiki na kinyume chake. Huwezi kula matunda saa moja tu kabla ya mchezo na kutarajia kuwa bora zaidi unavyoweza kuwa. Mimi si kusema kwamba kama mwanariadha mchanga, huwezi kula chakula cha ghafi au kujitunza. Kumbuka tu kwamba kama wewe ni mbaya kuhusu kushindana katika mchezo wako, lishe ni nini fuels wewe-na unahitaji mazoezi hii kama ungependa ufundi wako. Ni sehemu muhimu ya kuwa mwanariadha na wote unahitaji kufanya ni kuangalia mchezaji wako favorite na kuona nini wao kula. Mimi kuhakikisha si pizza, donuts, na vyakula frying. Weka vyakula hivyo kwa ajili ya sherehe - si baada ya mchezo, bali baada ya mashindano kumalizika. Hifadhi yao kwa ajili ya msimu wa nje wakati wewe ni katika BBQ na familia na marafiki. Weka kwa ajili ya siku za kuzaliwa na wakati ambapo unaweza kufurahia. Lakini burger na fries katika njia ya rink? Hakuna kitu cha kufanya kwa mwili wako isipokuwa kukuzuia. Kuanzisha tabia nzuri kama mwanariadha mchanga kutakusaidia unapokuwa mzee na mwenye uzoefu zaidi kama mwanariadha. Kama una vyakula sawa kuongoza kwa mchezo, itakuwa chini ya kazi, na zaidi ya utaratibu-kitu huna hata haja ya kufikiri kuhusu. Je, una maswali zaidi? Tuma barua pepe kwa email@example.com wakati wowote.