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Fueling Victory: What Not to Eat Before a Big Game

As an athlete preparing for a big game or tournament, your performance is greatly influenced by the choices you make, including what you eat. The food you consume before stepping onto the field can impact your energy levels, focus, and overall performance. While a balanced and well-timed meal can enhance your athletic prowess, certain foods can have the opposite effect, leaving you feeling sluggish and unfocused. Let’s explore what not to eat before playing in a big game or tournament to ensure you’re primed for success.

Heavy and Greasy Foods

Foods that are high in fats and oils, such as fast food, deep-fried dishes, and heavy pasta, can be detrimental to your performance. These foods take longer to digest and can leave you feeling bloated, lethargic, and weighed down. Their slow digestion process diverts blood flow away from your muscles, impacting your agility and speed on the field. Opt for lighter, easily digestible options that provide sustained energy without causing discomfort.

Spicy and Acidic Foods

Spicy and acidic foods, like hot peppers, citrus fruits, and tomato-based sauces, can cause digestive distress, especially during physical activity. These foods can lead to heartburn, indigestion, and an overall uncomfortable sensation. It’s best to avoid these items before a game or tournament to prevent any distractions from focusing on your performance.

High-Sugar Snacks and Sweets

While sugary snacks and sweets might provide a quick burst of energy, they’re followed by a crash in blood sugar levels that can leave you feeling fatigued and unfocused. Sugary foods can also contribute to jitters and nervousness, which are not ideal when you need to maintain your composure on the field. Instead, reach for complex carbohydrates like whole grains, fruits, and vegetables that provide sustained energy without the sugar rush and crash.

Dairy Products

Dairy products, especially full-fat versions, can be problematic before a game or tournament. Lactose, the sugar found in dairy, can lead to digestive discomfort for some individuals. Additionally, dairy products can create excess mucus production, which might affect your breathing and overall comfort during physical activity. Consider dairy-free alternatives if you’re looking for a pre-game snack or meal.

Caffeine Overload

While caffeine can provide a temporary energy boost, consuming too much of it before a game can lead to increased heart rate, jitters, and even anxiety. It’s important to be mindful of your caffeine intake and avoid excessive amounts in the hours leading up to your game. Instead of relying solely on caffeine, prioritize hydration and a balanced meal for sustained energy.

High-Fiber Foods

Fiber-rich foods like beans, lentils, and certain vegetables are known for their digestive benefits. However, right before a big game or tournament, they can cause discomfort and gas due to their high fiber content. These foods can lead to bloating and potentially disrupt your focus and performance. Opt for low-fiber options that are gentle on your stomach and digestive system.

In the world of sports, what you put into your body directly impacts what you get out of it. As you gear up for a big game or tournament, it’s essential to be mindful of your pre-game meal choices. Avoiding heavy, greasy, spicy, and acidic foods, as well as high-sugar snacks, dairy products, and excessive caffeine, can help ensure you’re in top form when it matters most. Choose easily digestible, nutrient-dense options that provide sustained energy without causing discomfort or distracting side effects. By making wise food choices, you’ll give yourself the best chance to perform at your peak and achieve victory on the field.


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About the author: 

Amy Masters is a sports mom, coach and club administrator. She has been coaching youth sports for more than 10 years. She started Jr Lions Field Hockey, the youth recreation program for the Hunterdon County community growing it from 40 players in year 1 to 150 players by year 3. A few years later, she saw the love and competitiveness grow then started Omega Field Hockey Club serving NJ and PA players. Prior to coaching, she was a collegiate field hockey player for Lock Haven University. In her spare time (lol), she is head of marketing for iSport360, where she brings her love of sports to a bigger audience. 

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September 13, 2023

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