Pre-Game Nutrition for Football
By Ben Turshen, AT,C, CSCS
In the last issue of Extra Points, we discussed the importance of post-event (an event is considered a game, practice, or workout) nutrition, and compared some recovery supplements. In this article we will focus on pre-event hydration, nutrition, and supplementation. When properly implemented, a pre-event nutrition plan can greatly improve athletic performance. Conversely, mistakes in pre-event eating can hinder and ultimately ruin performance, so it is very important to pay careful consideration to what you eat and drink before an event.
Pre-Event Hydration
Hydration is crucial. Hydration directly affects performance. As little as a one percent decrease in water weight has been shown to decrease performance. Dehydration can also predispose an athlete to heat related illness (which can even result in death in extreme cases). Adequate hydration begins the night before an event, not minutes before. To prevent dehydration, drink a 16 – 20 oz bottle of water or sports drink the night before the event. Drink another one in the morning and another one 1-2 hours prior to the event. Thirst is not a good indicator of proper hydration. The best way to determine if you’re hydrated is the color of your urine. After the first evacuation of the day, urine should appear clear or a pale yellow. If your urine is a bright yellow, you are dehydrated. Hydration should be an everyday priority, not just a game day priority.
Pre-Event Meal
The purpose of the pre-event meal is to provide adequate energy (calories) for the event. This meal should be consumed approximately 4-6 hours prior to the event. This amount of time allows for adequate digestion prior to the event. High calories are the priority for this meal. It is important to choose primarily carbohydrates before an event because they digest quickly and are readily available for fuel. Complex carbohydrates (whole wheat breads, pasta, rice, and oatmeal) are preferable because they provide a slow burning energy source. You can still eat some fat with your meal but high fat/high sugar meals may leave you feeling sluggish and uncomfortable. Don’t eat spicy foods, greasy foods, or foods that you are unaccustomed to eating. Physiologically, 4-6 hours are needed for digestion. When food is consumed, blood is drawn into the gut to aid in digestion. When too much food is consumed too close to an event, blood circulation becomes conflicted. Blood is drawn into the stomach to help digest the meal while at the same time, blood is trying to provide nutrients to muscles. In this situation, digestion is hampered by the lack of blood to the stomach (resulting in indigestion/upset stomach), while performance is hindered by lack of blood to the muscles. Although some athletes are able to handle big meals just prior to an event, most athletes need adequate time for digestion.
Pre-Event Snack
Hunger during an event can be uncomfortable and distracting to some athletes. Some athletes may also feel shaky and weak due to low blood sugar. These athletes may benefit from a pre-game snack. A small snack can be consumed within one hour of the event. Energy bars are ideal for this snack. This snack should be small in order to prevent too much blood from being drawn into the stomach too close to the event (approximately 200-300 calories).
Pre-Event Supplements
Many athletes feel the need to use stimulants to help them get focused and energized prior to the event. Although some stimulants can be very dangerous and should be avoided (i.e., ephedrine), there are supplements that can be both beneficial and safe. Caffeine has been shown to help increase mental focus, prevent the perception of fatigue, and facilitate fat utilization, thereby sparing muscle glycogen. Caffeine intake should be limited to 100-200 milligrams. It is important to note that caffeine is also a diuretic, and may predispose an athlete to dehydration. Caffeine may also enhance anxiety and nervousness in those who are already experiencing such conditions. The amino acid L-tyrosine is a pre-cursor to the neurotransmitters epinephrine, norepinephrine, and dopamine. These neurotransmitters facilitate muscle-fiber recruitment and muscular force production, as well as improved mental focus and alertness. L-tyrosine has been well tolerated by those sensitive to caffeine; it can also be combined with caffeine without excessive jitters. The ideal dose of L-tyrosine is 3-5 grams. There are also various carbohydrate/protein drink mixes that can help improve athletic performance. When these drinks are consumed 15 minutes prior to the event (as well as during the event), their effects may be further enhanced. Many of these pre-event drink mixes contain other beneficial ingredients such as magnesium, L-glutamine, and branched chain amino acids. These additional ingredients further enhance muscle function and prevent muscle breakdown. Below is a list of recommended pre-event supplements:
- Endura by Metagenics
- Kick Start by EAS
- Power Drive by Biotest
- Accelerade by Endurox
- BCAA with Glutamine by Universal (mix with Gatorade)
Although there is a great deal of science and research concerning pre-event nutrition, in practice, pre-event nutrition follows the principles of common sense:
- Don’t eat too much food too close to the event
- Get Hydrated, Stay Hydrated
- Don’t take too much caffeine or other stimulants