Contributor: Katherine Patton, MEd, RD, CSSD, LD
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
What to eat before a game? For athletes, meals before a big game, important match or athletic event are an important part of their performance. So while it may be tempting to have a quick and easy meal before athletic activity, there are some things to keep in mind.
By eating smart before an event, you can avoid low blood sugar and its symptoms, which include dizziness, nausea, fatigue, muscle weakness, blurred vision and indecisiveness.
The right foods can also help settle the stomach by absorbing gastric juices and preventing the distraction of hunger. And perhaps most important, they can increase your muscle glycogen stores for maximal energy.
It takes time for the body to properly digest food, so try to eat your pregame meal three to four hours before a practice, game or performance. A small, carbohydrate-rich snack just one hour before exercise also is a good idea to provide your body with an additional source of fuel.
Some athletes are unable to eat before events. If this is you, be certain to eat well the day before and early on the big day if possible.
Carbohydrates are an athlete’s primary fuel source, so you want your meal to consist primarily of carbohydrates. Sources include:
Your body breaks down carbohydrates into sugar, which you body uses as an immediate energy source or stores in your muscles for energy during exercise or in your liver. Be sure to choose familiar carbohydrate sources that you know your body tolerates.
It’s also important to drink plenty of water, both the day before as well as the day of your game or event. This is the ideal way to avoid dehydration when playing sports.
Avoid fatty foods such as desserts, fries or pizza. Fatty or greasy foods slow digestion, which can leave you feeling tired and sluggish. which is not ideal for an athlete facing a competition.
Learn more about our editorial process.
These typically colorful plant-based substances provide various health benefits that help protect you from disease
When it comes to getting proper nutrition, your assigned sex can play a role — but there’s more to it than that
This unique-looking veggie is fiber-dense and antioxidant-rich, and can improve the health of your gut, liver and heart
This herb offers different potential benefits from the basil you find in pesto
Be sure to check the labels of common foods like canned tuna, bread, hot dogs and chocolate
These naturally occurring chemicals may cause health issues when added to some foods
A low-FODMAP elimination diet can help identify your symptoms
Polyphenols come from natural foods with vibrant colors, like berries and turmeric
Your metabolism may torch 1,300 to 2,000 calories daily with no activity
A gentle touch in all the right places may help drain your sinuses
Pump up your iron intake with foods like tuna, tofu and turkey