Most of your body's energy on match day will come from the foods you've eaten over the past several days. But you can boost your performance even more by paying attention to the food you eat on the day of your match. On game-day strive for a diet rich in carbohydrates, moderate in protein, and low in fat.
Here are some guidelines on what to eat and when:
Eat a meal 2 to 4 hours before your match: Choose a protein and carbohydrate meal (eg. cereal and milk, beans and rice, egg whites and whole wheat toast etc.)
Eat a snack less than 2 hours before your match: If you haven't had time to have a pre-game meal, be sure to have a light snack such as low-fiber fruits or vegetables (eg. bananas, watermelon, cherries, carrots etc.), crackers, a bagel, or low-fat yogurt.
Try not to eat anything for the hour before you compete or have practice because digestion requires energy — energy that you want to use to win. Also, eating too soon before any kind of activity can leave food in the stomach, making you feel full, bloated, cramped, or even sick.
Everyone is different, and has a different metabolic rate, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for your game day.
Here are some guidelines on what to eat and when:
Eat a meal 2 to 4 hours before your match: Choose a protein and carbohydrate meal (eg. cereal and milk, beans and rice, egg whites and whole wheat toast etc.)
Eat a snack less than 2 hours before your match: If you haven't had time to have a pre-game meal, be sure to have a light snack such as low-fiber fruits or vegetables (eg. bananas, watermelon, cherries, carrots etc.), crackers, a bagel, or low-fat yogurt.
Try not to eat anything for the hour before you compete or have practice because digestion requires energy — energy that you want to use to win. Also, eating too soon before any kind of activity can leave food in the stomach, making you feel full, bloated, cramped, or even sick.
Everyone is different, and has a different metabolic rate, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for your game day.
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