HOLYHEAD RUGBY CLUB
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WHAT TO EAT BEFORE A GAME ?
Here is some guidline info on what to eat and when before a GAME. NOTE McD's and Kebabs do not enter the list !!
Here are a few quick tips for meals, snacks and when they should be eaten
The pre-game meal
The goals of the pre-event meal are to:
• Top-up muscle and liver glycogen stores
• Top-up fluid levels
• Keep the gastrointestinal system feeling comfortable (prevent gastric upset)
• Boost confidence and give the player a psychological edge
The pre-game meal should be:
• High in carbohydrate to top up glycogen stores
• Low in fat so that it empties as quickly as possible from the stomach (food
remaining in the stomach when exercise begins may cause discomfort)
• Moderate in protein
• Sufficient in fluid – sip on 500ml during the 2 hours prior to the game to ensure
optimal hydration
of the pre-game meal:
• The final large meal before a game should be eaten 3-4 hours before
• A smaller snack can be eaten 1-2 hours before the game
Pre-game meal ideas:
• Baked beans on toast
• Cereal or porridge with low fat milk
• Toast or bread with banana, jam, honey or peanut butter
• Roll/sandwich with lean meat (tuna, chicken)
• Baked potato with low fat cheese, tuna, baked beans
• Pasta with low-fat sauce
• Pasta or rice salad
• Muffins/crumpets/pancakes with jam/honey/syrup
• Meal replacement drinks
• Fruit smoothies
Pre-game snacks:
• Bread or toast with jam
• Cereal bars
• Low fat yoghurt, drinking yoghurt
• Fresh or dried fruit
• Fruit bars
• Fruit bun, banana bread
• Sports bars, sports gels
• Meal replacement drinks
• Sports drinks
And there you have it, simple as that. If you aren’t following these guidelines already, make sure you start doing it ASAP to maximise your performance on the field.
The pre-game meal
The goals of the pre-event meal are to:
• Top-up muscle and liver glycogen stores
• Top-up fluid levels
• Keep the gastrointestinal system feeling comfortable (prevent gastric upset)
• Boost confidence and give the player a psychological edge
The pre-game meal should be:
• High in carbohydrate to top up glycogen stores
• Low in fat so that it empties as quickly as possible from the stomach (food
remaining in the stomach when exercise begins may cause discomfort)
• Moderate in protein
• Sufficient in fluid – sip on 500ml during the 2 hours prior to the game to ensure
optimal hydration
of the pre-game meal:
• The final large meal before a game should be eaten 3-4 hours before
• A smaller snack can be eaten 1-2 hours before the game
Pre-game meal ideas:
• Baked beans on toast
• Cereal or porridge with low fat milk
• Toast or bread with banana, jam, honey or peanut butter
• Roll/sandwich with lean meat (tuna, chicken)
• Baked potato with low fat cheese, tuna, baked beans
• Pasta with low-fat sauce
• Pasta or rice salad
• Muffins/crumpets/pancakes with jam/honey/syrup
• Meal replacement drinks
• Fruit smoothies
Pre-game snacks:
• Bread or toast with jam
• Cereal bars
• Low fat yoghurt, drinking yoghurt
• Fresh or dried fruit
• Fruit bars
• Fruit bun, banana bread
• Sports bars, sports gels
• Meal replacement drinks
• Sports drinks
And there you have it, simple as that. If you aren’t following these guidelines already, make sure you start doing it ASAP to maximise your performance on the field.
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ive ony just found this. Nice one fella.
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