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What to eat on Game day

by WoV
source: nutr.ehhs.kent.edu/fuel4vball

Game day!!! The reason we practice for countless hours to improve and come out on top. I know, some people get nervous before the big game, and would rather not eat.

Sports drinks

Sports drinks

Others think that eating carbohydrates will make them fat and should be limited/avoided before a game. However, it is CRUCIAL to consume an adequate amount because that’s what your body is using for energy during the game. You can’t expect your body to perform at its best when you’re not filling it with the right kind of fuel. Below I have suggested what to eat before, during, and after competition.

Pre-game meal (3-4 hours before competition)

Amount

Coming from

Examples

200 grams or more

=800+ calories

Carbohydrates

&

Protein

Whole grain breads, cereal, pasta, fruit, vegetables

Lean meats, chicken, turkey, fish, eggs, low-fat dairy

High fat foods delay digestion and may make you feel sluggish during the match if consumed before or during competition

During a game (every hour)

Amount

Coming from

Examples

30-60 grams

=120-240 calories

Carbohydrates

Sports drink or gel

 

Post-game meal (within an HOUR of exercise)

Amount

Coming from

Examples

1.2-1.6 g/kg at 15-30 min intervals for next two hours

 Ex. 70 kg woman:

 =84-112 calories

Carbohydrates

&

Protein

bagel, baked potato, sports drink, pretzels, chocolate milk

For similar articles, read Nutrition and Supplements  

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