Describe the desirable composition of a pregame meal and explain why certain categories of foods should be avoided

Answer 1

Science indicates that the pregame meal should include plenty of fluids and be easy to digest. It should provide between 300 and 800 kcalories, primarily from carbohydrate-rich foods that are familiar to and well-tolerated by the athlete. The meal should end three to four hours before competition to allow time for the stomach to empty before exertion.

Breads, potatoes, pasta, and fruit juices—carbohydrate-rich foods low in fat, protein, and fiber—form the basis of the pregame meal. Bulky, fiber-rich foods such as raw vegetables and high-fiber cereals, although usually desirable, are best avoided just before competition. Such foods can cause stomach discomfort during performance.

Drinks or sport bars are mixtures of carbohydrate, protein (usually amino acids), fat, some fiber, and certain vitamins and minerals that may taste good and provide additional food energy for a game or for weight gain. They fall short of providing complete nutrition, however, because they lack many of the beneficial nutrients and phytochemicals that real food offers. These products may provide one advantage for active people—they are easy to eat in the hours before competition.

Liquid meals are easy to digest, and many such meals are commercially available. Alternatively, athletes can mix fat-free milk or juice, frozen fruits, and flavorings in a blender. For example, mixing fat-free milk or apple juice with a frozen banana and cinnamon or vanilla makes a tasty, high-carbohydrate, liquid pregame meal. Do not drop a raw egg in the blender because raw eggs often carry bacteria that cause food poisoning.