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  6. The importance of timing in sports nutrition
  7. What to eat before and on the day of a game

NutritionWhat to eat before and on the day of a game

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.

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.

Example meal plan for match day Match starts at 10am Example meal plan for match day Match starts at 10am
Example meal plan for match day Match starts at 2pm Example meal plan for match day Match starts at 2pm

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