What to eat before a game (from 3 days before up until the day before)

Endurance athletes who need to perform for long periods use meal strategies, such as glycogen loading, to accumulate glycogen in their muscles. Before a game, some athletes also avoid fatty, foods that are slow to digest and try to eat mainly familiar, easily digested, high carbohydrate foods. High-fiber foods such as raw vegetables, seaweed, and mushrooms tend to cause a buildup of gas, so athletes have to avoid eating too much of them. Avoid eating raw foods before a game.

• Learn more about glycogen loading here

What to eat on the day of a game

On the day of the game, you should ideally finish eating 3-4 hours before it begins. To keep your energy up during the game, it is also a good idea to have an easily digestible light snack (such as a jelly drink) about 1-2 hours beforehand. It is also important to replenish the fluids and minerals you will lose through sweating with an ion drink (sports drink) just before the game.