Whether it’s netball, soccer, ruby or hockey; to perform to the best of your best ability you need to have your nutrition sorted. 

Team sports require intermittent periods of very high intensity, followed by longer periods of lower intensity exercise. Because of this, good nutrition is needed so you have enough energy to last the length of the game performing at the best of your ability. 

Here are some tips on how to eat well for your big game.

1. Carbohydrate
Carbohydrate is our muscle’s main and preferred source of energy. So it is fitting that before a big sports game, you’ll need to fuel up on carbohydrates. 

Avoid carbohydrates that are too high in fibre as these can cause stomach cramps and discomfort.

While you might think that eating high sugar foods like lollies before a big game would give you a burst of energy, it’s best to avoid doing this as it will give you a short burst of energy and not leave you anything for the end of the game. 

2. Protein
It’s a myth that sports people need very high protein diets. While protein needs do increase slightly, it’s not by a large amount. Before your game, your meal should have moderate protein content. Too much protein is hard to digest during sport, and could leave you with a sore stomach.

3. Fats
Fat is high in energy, but not the sort of energy that is going to help you play your best game. High fat foods are slow to digest, which could cause you stomach discomfort. Keep your pre-game meal low fat.

4. Hydration
Make sure you are hydrated before your game. Aim to drink six to eight glasses of water a day. If you are dehydrated before you start, it will affect your performance.

During your game, it is important to drink when you can. If you are playing for more than 60-90 minutes, you should consider a sports drink to replace electrolytes and carbohydrate lost during exercise.

So to put all these pointers in place, here are some meal ideas. 

If your game’s after breakfast here are a few ideas for a pre-game power brekkie.   

• Fruit toast and a bowl of cereal
• Spaghetti on toast
• Crumpets with honey or jam and a fruit smoothie
   

If your game is after lunch, try these lunch ideas:

• Ham sandwich
• Pasta salad
• Bagel with jam and Philadelphia cheese
• Spaghetti on toast
   

Good luck for your big game!

Nicola Graham, Nutritionist
www.eatwellnz.com

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