I'm a high-school athlete. With our intense practice
schedule, I'm always tired and worn out on game days. Is there
something I can eat pregame that will keep me energized without
slowing me down?
-
Nihal*
Your overall diet may be slowing you down on game day. During
intense training, it's quite possible that you're not
eating enough calories to compensate for the ones you're
burning. One sign that you're not getting adequate calories is
weight loss.
During training, as always, it's essential to eat a balanced
diet and not skip meals to ensure you're getting adequate
nutrients and maintaining energy levels, and to avoid fatigue.
An excellent pregame meal or snack will have lots of carbs, some
protein, and very little, if any, fat and fiber. Fat and fiber are
important elements of a balanced diet, but may lead to bloating and
stomach cramps during exercise. Try a sandwich with lean deli
turkey plus a piece of your favorite fruit. The carbs will
give you immediate energy and the protein will give you some energy
later in the game.
No matter which pregame snack you go with, remember to hydrate
before, during, and after your game for peak performance.
Of course, being tired on game day can be a sign of not getting
enough sleep. Always aim for 8.5 to more than 9 hours of sleep each
night.
For more information, check out these articles:
A Guide to Eating for Sports
Energy Drinks and Food Bars: Power or Hype?
Metabolism
Smart Snacking
Reviewed by:
Mary L. Gavin, MD
Date reviewed: May 2007
Have a question?
Email us
.
Although we can't reply personally, you may see your
question posted to this page in the future. If you're looking
for medical advice, a diagnosis, or treatment, consult your doctor
or other qualified medical professional. If this is an emergency,
contact emergency services in your area.
*Names have been changed to protect user privacy.
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
© 1995-2009 The Nemours Foundation/KidsHealth. All rights reserved.