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Contributor: Katherine Patton, MEd, RD, CSSD, LD
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What to eat earlier than a sport? For athletes, meals earlier than an enormous sport, necessary match or athletic occasion are an necessary a part of their efficiency. So whereas it might be tempting to have a fast and straightforward meal earlier than athletic exercise, there are some issues to remember.
By consuming sensible earlier than an occasion, you may keep away from low blood sugar and its signs, which embody dizziness, nausea, fatigue, muscle weak point, blurred imaginative and prescient and indecisiveness.
The precise meals may also assist settle the abdomen by absorbing gastric juices and stopping the distraction of starvation. And maybe most necessary, they’ll improve your muscle glycogen shops for maximal power.
When to eat
It takes time for the physique to correctly digest meals, so attempt to eat your pregame meal three to 4 hours earlier than a observe, sport or efficiency. A small, carbohydrate-rich snack only one hour earlier than train is also a good suggestion to offer your physique with an extra supply of gas.
Some athletes are unable to eat earlier than occasions. If that is you, be sure to eat properly the day earlier than and early on the massive day if attainable.
The pregame meal
Carbohydrates are an athlete’s major gas supply, so that you need your meal to consist primarily of carbohydrates. Sources embody:
- Starches and grains — Good choices are bread, cereal, crackers, rice, potatoes and pasta.
- Fruit — Contemporary is greatest, however frozen, canned or dry is OK too.
- Milk/yogurt — Fats-free or low-fat milk and yogurt are greatest.
Your physique breaks down carbohydrates into sugar, which you physique makes use of as a direct power supply or shops in your muscle mass for power throughout train or in your liver. You should definitely select acquainted carbohydrate sources that your physique tolerates.
It’s additionally necessary to drink loads of water, each the day earlier than in addition to the day of your sport or occasion. That is the perfect method to keep away from dehydration when taking part in sports activities.
Keep away from fatty meals similar to desserts, fries or pizza.Fatty or greasy meals gradual digestion, which may go away you feeling drained and sluggish. which isn’t supreme for an athlete dealing with a contest.
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