by Birt Stem
Certified Athletic Trainer

Eating the right foods before games and practices can and will make you a better athlete. So it’s important to include a meal in your pre-event activities. Some athletes have difficulty eating before games because they get upset stomachs, however, this is usually due to eating the wrong kinds of foods. The proper meal supplies the body with enough energy to perform at its best, and it keeps the athlete from being hungry during the game. You don't want players thinking about food in the middle of the fifth inning. Top athletes have their minds on the game at all times!

The pre-event meal should consist of foods that contain complex and simple carbohydrates. These include breads, spaghetti, rice, cereals, fruits and vegetables. The idea is to eat foods that will supply the body with the most energy but not upset the stomach. Foods heavy in fats and proteins sit in the stomach longer and tend to cause stomach upset.

Experts agree that eating a pre-event meal at least three to four hours prior to playing will help delay fatigue. Athletes who skip meals prior to playing have a greater chance of fatigue.

Eating properly is a challenge when you're playing on the road. Snack stands and fast food restaurants usually don't offer healthy choices. So you may want to fill a cooler with water, energy drinks or fruit juices, sandwiches low in fat such as turkey, chicken or low-fat peanut butter, fruits, vegetables, energy bars, bagels or breads, rice cakes, low-salt crackers, pretzels and fig bars. Avoid soft drinks with caffeine and carbonation, and foods that are high in fat and sugars.

Energy bars are a good choice for a quick and easy snack, but it's important to select the best bar. The true definition of an energy bar is a low-fat, high carbohydrate and protein food with vitamins and minerals. Candy bars do not fit this description. Neither do all of the so-called "energy bars." I strongly encourage all consumers to read the nutritional information on a package before purchasing it. A good energy bar should contain a high percentage of complex carbohydrates to help sustain your energy levels throughout practice or for the entire game, along with simple carbohydrates, such as fructose, which are important for quick energy. Protein is important because it helps to build stronger muscles; vitamins and minerals help the body in quick energy production. Choose a bar with a fat content under three grams per serving.

While food is important for energy, research shows that performance will benefit simply by staying hydrated (drinking plenty of fluids). Water is the best source of fluids, although it is sometimes hard to get players to drink enough water before and during games or practices. One way of encouraging athletes to drink fluids is to supply them with flavored drinks instead of plain water.

If you consume a sports drink, however, you can double your performance benefit. Most sports drinks offer a combination of carbohydrates, vitamins, and what are known as electrolytes. Electrolytes are minerals (i.e., sodium and potassium) that the body needs in order to maintain body fluids and help with muscle contractions. When an athlete has an imbalance of electrolytes, he or she may experience muscle cramping.
Just as with food, it's important to drink fluids that empty from the stomach as fast as possible. Experts agree that a 6% carbohydrate solution is optimal for a sports drink. For example, a drink that contains 14 grams of carbohydrates in an eight-ounce serving would meet this criteria. A proper sports drink has: a proper percentage of carbohydrates, no carbonation (for ease of swallowing and to avoid an upset stomach), a mix of simple and complex carbohydrates for quick and sustained energy, and an enjoyable taste.

The ingredients for the best pre-event meal are different for every athlete. My favorite energy bar is Powerbar. There are several different flavors to choose from and they all contain high amounts of carbohydrates and proteins, yet still have a low fat content. Just because Powerbars work well for me, however, does not mean they will work for you. Try different foods and drinks to see which work best for you. But never experiment with new foods or drinks on the day of a game. You might find out the hard way that those snacks don’t sit well in your stomach. And remember that water is the best choice for keeping the body hydrated. Eat well and play well!

Jacqueline Berning, a registered dietitian from the University of Colorado, suggests pre-game meals such as the following:

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