The Pre-Game Meal

A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most nutritionist recommend small pre-game meals that provide 500 to 1,000 calories.

The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables). They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.

High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid and contribute to dehydration, cramping. Don't consume any carbohydrates one and a half to two hours before an event. This may lead to premature exhaustion in endurance events.


Pre-Event Meal Plan 1
Milk, skim - 1 cup
Lean meat or equivalent - 2 ounces
Fruit - 1 serving (1/2 cup)
Bread or substitute - 2 servings
Fat spread - 1 tp


Pre-Event Meal Plan II(approximately 900 calories)
Milk, skim - 2 cups
Cooked lean meat or equivalent - 2 ounces
Fruit - 1 serving (1/2 cup)
Pasta or baked potato - 1 cup or 1 medium
Bread or substitute - 2 servings
Vegetable - 1 serving (1/2 cup)
Fat spread - 1 teaspoon
Dessert: Angel food cake or plain cookies - 1 piece 2 cookies