Kids are playing a soccer game together.
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Competitive sports require a high degree of energy. As you run, kick and otherwise perform during game play, blood rushes to your hardworking muscles. Your body converts glycogen stores into energy to extend your performance. If you haven't prepared for the game properly, your glycogen stores become low and you may not play to the best of your ability. Preparing a few days in advance means you have optimum energy to play and win on game day.
Step 1
Rest during the day before your game. Using up your body's energy stores through excessive training the day before could lead to a lower level of energy. While you needn't rest completely, stick to low-intensity workouts that don't tire your muscles or deplete your energy stores so you're ready for your game.
Step 2
Eat a dinner based on complex carbohydrates the night before the game. Complex carbs help increase glycogen stores, so your body has more to draw upon when you engage in sports. Avoid refined carbs, which include sugary cereals, white bread and sugar-based treats. Those cause a quick burst of energy followed by crash and fatigue. Instead, sweet potatoes, whole wheat pasta, fruit and legumes are better choices to help increase energy.
Step 3
Eat breakfast on game day. When choosing your foods, remember that complex carbohydrates give energy, while protein helps you feel full and satisfied. Incorporate both in a breakfast burrito or oatmeal and yogurt so you continue to feel satisfied throughout the day. Even if your game is in the evening, a good breakfast is a solid foundation upon which to build other meals.
Step 4
Pack a snack to eat before the game and during the game, if necessary. As you play, you deplete your energy stores at a rapid rate. You need both calories and carbohydrates to help replace your burned energy. Crackers and cheese or fruit and yogurt make excellent, light snacks to help you stay energized.
Step 5
Drink plenty of water as you play. One of the earmarks of dehydration is sudden fatigue and decreased performance. You lose water through sweat as you play, which is why drinking at least 7 to 10 oz. of water for every 10 to 20 minutes of exercise is necessary. Sports drinks contain carbohydrates and potassium to replace depleted levels in the body, but are really only necessary if you plan to play for more than 90 minutes.
Warning
Never rely on caffeinated energy drinks for sports performance,. While they may help you feel temporarily energized, the energy from complex carbohydrates is longer-lasting and will not cause a sudden decrease in energy when the effects wear off.
FAQs
Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period.
How do I get more energy on game day? ›
1 hour Pre Game
- Be sure to have snack high in carbohydrate.
- Avoid foods that are high in protein or fat (they take a while to digest and may upset your stomach)
- Drink another 8-10 oz of water.
- Ideas for snacks:
- Peanut butter sandwich.
- Pretzels or crackers.
- Fruit.
- Granola bar.
20 tips for game day
- Focus on your strengths.
- Try and focus on the present.
- Imagine yourself performing successfully.
- Develop your own pre-game routine.
- Don't let negative emotions overcome you.
- Develop your own pre-match music playlist.
- Prepare your body to compete.
- Put away your phone and any distractions.
Tired? These 9 Tips Will Help Increase Your Game Day Stamina
- H20 is your friend, so drink lots of it. Focus on hydration the day before and the day of the game. ...
- Sports drinks to the rescue. ...
- Beware of energy drinks. ...
- Keep snacks on deck. ...
- Halftime = break time. ...
- Practice makes perfect. ...
- Stay engaged in the game.
Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period.
What not to eat before a game? ›
Anything too fatty, like junk food or milk, is digested slowly and will make athletes feel slow and sluggish. Athletes should also avoid eating too many high-fiber foods, like beans, fruits and vegetables, which are also difficult to digest and cause stomach problems on the field.
What is the best food to eat before a game? ›
Pasta, rice, potatoes, grilled chicken, sandwiches, pork chops, green beans, and asparagus are all great options. Mexican foods are a popular choice, just stay away from high-fat dips like guacamole and sour cream.
Is it okay to lift on Gameday? ›
Lifting on game day will benefit all athletes in all sports. As long as well-trained athletes aren't training until fatigue or trying to beat personal records, pre-game lifts can enhance performance and get athletes mentally prepared for competition.
How to eat before a game? ›
Recommendations for what to eat before a game or workout:
- Oatmeal with berries.
- Balanced energy bar.
- A banana, an apple or other fresh fruit.
- Yogurt.
- A fruit smoothie.
- A whole-grain bagel or crackers.
- Granola bar.
- A peanut butter and apple sandwich.
Lunch should be hearty and include foods from as many food groups as possible, such as whole grains, lean sources of protein, fruit, vegetables and low-fat dairy.
Try these tips to build stamina:
- Exercise. Exercise may be the last thing on your mind when you're feeling low on energy, but consistent exercise will help build your stamina. ...
- Yoga and meditation. Yoga and meditation can greatly increase your stamina and ability to handle stress. ...
- Music. ...
- Caffeine. ...
- Ashwagandha.
What Are 5 Ways I Can Increase My Stamina?
- 5 Ways. Five ways to boost your stamina.
- Frequent Exercise. Exercise more frequently.
- Recovery Time. Reduce recovery time.
- Rest. Take adequate rest.
- Workout Intensity. Increase the intensity of your workouts.
- Plyometrics. Add plyometrics to your workout sessions.
I know a thing or two about playing a full length match without fatigue.
- Stay hydrated before match. ...
- Before the match, do the warm-up exercises just enough to warm you up but not too much to tire you before the match itself. ...
- A couple of hours before the match have some healthy snack or fruits (banana's work real.
Carbohydrates are the preferred source of energy for the working muscles during exercise. Good sources of carbohydrates include whole grains (whole grain bread, whole wheat pasta, oatmeal, and brown rice), starchy vegetables (sweet potato, potato, corn, carrots) and fruits (banana, apple, strawberries)
What is the best fuel for your body? ›
Carbohydrates are the preferred fuel for most cells in the body. Our main energy source, carbs are important for fueling the body and brain, protecting our muscles and feeding the bacteria in the gut.
What foods fuel the body? ›
These are carbohydrate, protein, and fat. Carbohydrate provides energy for your brain, muscles, heart, and lungs. It is found in bread, cereal, rice, pasta, fruits, vegetables, milk, yogurt, and sugar. Protein provides energy and helps build and repair your body's cells.
How do I stop feeling tired before a game? ›
Self-help tips to fight tiredness
- Eat often to beat tiredness. ...
- Get moving. ...
- Lose weight to gain energy. ...
- Sleep well. ...
- Reduce stress to boost energy. ...
- Talking therapy beats fatigue. ...
- Cut out caffeine. ...
- Drink less alcohol.
Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option such as meditation, yoga, listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy.
How do you get rid of game fatigue? ›
How to combat gaming fatigue
- Sleep well. Many gamers do not get sufficient sleep and suffer the consequences. ...
- Get moving. If you are suffering from gaming fatigue, exercise is probably the last thing on your mind. ...
- Game less often. ...
- Reduce stress.
It's important to eat both before and after football. Before playing, consume foods that provide energy and nutrients, like whole grain cereals, bananas, whole grain toast, baked beans, eggs, lean fish, pasta, and rice. These meal options offer essential carbohydrates, protein, and other nutrients to fuel your body.
