Meals for Athletes - The Pre Game Meal

Today guest Tavis Piattoly is giving us soccer nutrition tips.

Tavis is a Sports Dietitian and Nutrition Consultant for the New Orleans Saints and New Orleans Hornets. He is co founder of High School Sports Nutrition and he's doing a guest video for OnlineSoccerAcademy.com. 

Today we are learning how to eat a proper pre game meal.

A pre game meal is important because it provides the fuel your body will need to perform at the highest level during a game or match. It's similar to filling up your car with fuel prior to a long trip. Eating a balanced meal prior to a game also minimizes the amount of muscle your body will use as fuel. 

Key Points:

1. Eat 3-4 hours before your game to allow for digestion and absorption. 

2. Your best pre-game meals are low in fat and fiber. For example, A grilled Chicken breast with pasta, a slice of whole wheat bread or a serving of corn, and water or 100% juice for hydration.

Another option is a Turkey or Ham sandwich on whole wheat bread with fresh fruit, water or 100% juice for hydration. 

3. Avoid trying anything new on game day as you don't know how you're body will react to a new food if it's the first time consuming. 

4. Trying something new on game day may cause stomach distress making performing very difficult. For example; if you have never had spicy lamb curry before don't try it on game day!

What Player Could Be Doing Wrong:

1. Eating a high fat meal -- meals high in fat take a long time to digest which will make you feel sluggish. Try avoiding eating Fast Food or Fried Foods before an event. 

2. Eating a meal high in fiber -- Too much fiber at a meal could cause excessive stomach discomfort and gas. Avoid carbohydrates like beans, high fiber cereal and vegetables like broccoli, cabbage, and cauliflower.

3. Eating too close to a game or match -- you want to eat 3-4 hours before you perform to allow some time for digestion and absorption. 

Bonus Tip! 

Stay away from Energy Drinks period, especially before a game. Many of the Energy Drinks available on the market have added stimulants that could cause your heart rate and blood pressure to spike higher than normal. In addition, the high sugar content will lead to a quick spike in blood sugar followed by a crash leading to immediate fatigue.