Having the right diet can make or break an athlete. This is especially true right before and between games, when you need easily digestible carbohydrates.
What do athletes eat during this vital period? That partly depends on their age; e.g., young athletes don't need as much fuel but should still have frequent meals.
However, there are certain guidelines that will hold true for almost any athlete.
What Do Athletes Normally Eat?
Sports nutrition for athletes should involve a varied diet. A good rule of thumb to follow here is the 60/20/20 rule: 60% carbs, 20% proteins, and 20% fats.
Why are carbohydrates such a key part of an athlete's diet? Simple: they're your body's primary source for all high-intensity efforts. Go for a blend of complex carbs (such as whole grains) and simple carbs like sliced fruit.
Protein isn't the body's preferred energy source, but it's key for helping muscles recover. Keep in mind that too much protein increases the risk of dehydration!
Healthy fats support your hormone function and joint health. You can find them in:
- Nuts and seeds
- Fatty fish
- Avocados
- Olive oil
What Do Athletes Eat Before a Game?
It's best to have your pre-game meal a few hours before the game. The idea is to top up your energy levels without creating digestive issues.
Meal ideas include:
- Pasta with a light marinara sauce
- Oatmeal with milk, nuts, and berries
- Chicken or turkey sandwich with mixed veggies
If your body doesn't tolerate full meals before games, go with some nutritional snacks instead. A smoothie is a good option, since it provides lots of nutritional value while being easy to digest.
Are you taking part in a high-endurance competition? If so, some carb-loading prior to it can help you prepare for it by increasing your glycogen stores. The best way to do it is to focus on eating carbs for 1-3 days before the game.
How to Maintain Energy Between Games?
In sports that allow a quick pit stop, it's a good idea to have a snack break. For instance, carbs help sustain your energy levels during prolonged activity.
For best results, eat protein snacks geared toward athletes. Despite their name, these snacks tend to contain a decent amount of carbs and fats as well.
Healthy protein bars come in many types, and they all provide some benefits.
Regular hydration is another key performance enhancer. Depending on their sport, most athletes lose fluids fast, which affects their power output and focus.
What Is the #1 Unhealthiest Food for Athletes?
As far as meals for athletes go, knowing what not to eat is just as vital as choosing the right foods. Some foods it's better to stay away from between games are:
- High-fat foods, since they take too long to digest
- High-lactose foods, which may lead to an upset stomach
- Caffeine, which can cause dehydration
Improve Your Diet Today!
So, what do athletes eat? It's all about having a varied diet to help your body keep up with its energy demands. This guide will help you get a better idea of what your body needs to function at the highest level!
At the Bone, sports nutrition is our bread and butter. Keep reading our articles for more tips on how to perform well at a competition!
This article was prepared by an independent contributor and helps us continue to deliver quality news and information.