Here are some goals that must be considered in planning the pre-game diet:
1. Energy consumption must be adequate to ward off whatever feelings of hunger or weakness throughout the entire time of the competition. Though pre-contest food makes just a minor contribution to the quick energy expenditure, it is all important to have a decent level of blood sugar, and to prevent hunger and weakness.
2. The diet plan ought to ensure that the stomach and upper bowel are empty during the competition.
3. Food and fluid ingested before and during extended competition must guarantee an optimum state of hydration.
4. The pre-competition diet should offer foods that will minimize upset in the gastrointestinal tract.
5. The diet should involve food that the athlete is acquainted with, and is confident that it will "make him win."
The steak breakfast or mid-day feast flunks to fit a lot of these goals. Its rich protein content would tend to dehydrate, the high fat content would hold up the emptying of the stomach and upper intestinal tract; and the low carbohydrate content would fail to back up the glycogen and glucose stores needed for quick energy and a good level of blood sugar.
Food Intake Before the Competition
For most contenders, the finest diet plan offers modest quantities of high-carbohydrate foods, consumed at steady intervals up to inside two and a half hours of the competition. The carbohydrates provide the speediest and most efficient reservoir of energy, and contain neither the slow gastric vacating problem of fats nor the dehydrating propensity of protein.
Some contenders will favor soup and light sandwich meals, some cold cereal taken with sugar, skimmed milk, and perhaps a fruit. Heavy meals having fatty meats are generally a poor idea. And once more, it is crucial that athletes not skip meals, especially the first meal on the day of competition. The fewer the digressions from steady eating schedules, the better.
Fluid Intake Before the Competition
The goal of pre-game eating is averting dehydration. Fluids are significant—not only prior to and throughout the contest, but for 2 or 3 days in advance. The prompt pre-game diet must include 2 to 3 glasses of some beverage (and "beverage" does include water). Whole milk isn't suggested due to its high fat content (and many cannot tolerate large milk intakes). Caffeine-containing drinks, like coffee and tea, may give problems for the very young athlete, who's unaccustomed to the outcome of caffeine intake. Uncarbonated, fruit-flavored drinks are usually good. They're preferred by most athletes, and they give some sugar; and they are especially helpful on those competitions which go along for an extended period of time.
Maughan, Ron J.. The athlete's diet nutritional goals and dietary strategies. Bruxelles: Institut Danone, 2004. Print.
Wolinsky, Ira, and Judy A. Driskell. Nutritional applications in exercise and sport . Boca Raton: CRC Press, 2001. Print
Benardot, Dan. Advanced sports nutrition . Champaign, IL: Human Kinetics, 2006. Print.