Whole grain cereals are a great way to get your energy into your body, especially if you’re going to be active in the morning.
Avoid the sugary cereals if possible, the types of breakfast you want to be aiming for are things like porridge oats or granola, topped with reduced fat milk or soya milk.
Banana’s are one of the best pre-game foods that you can have, hence why you see so many professional athletes eating them before, during and after they have played their sport.
They’re very rich in potassium, a mineral that is essential when trying to optimize your performance levels on the pitch as it aids the movement of muscles, your bodies water levels and also helps prevent the dreaded cramp.
I’m sure most people like a round or two of toast from time to time, so before playing sport, try and make sure you’re eating whole grain toast. Whole grain bread contains nutritious B vitamins, iron, magnesium and fiber, the goodness that is taken out of white bread.
The great thing about bread and toast is that you can have it with a lot of other foods that make up a great pre-game meal.
If you love your beans on toast in the morning, as many of us do, then there’s no need for you to stop.
Baked beans are packed full of protein and fiber and contain hardly any fat, making them a cheap and tasty option for you before a game.
Okay, this isn’t technically classed as a food, but hydrating your body with the correct amount of water is paramount.
According to the American Council on Exercise, you should be consuming 17 to 20 ounces (at least half a liter) of water two to three hours before playing sport.
Eating yogurt as part of a balanced diet is important and it can provide you with a very healthy and beneficial breakfast before a big game.
Being a dairy product, it provides you with a good source of calcium, a significant mineral to both bone and muscle strength.
Try to make sure the yogurt you’re eating has low levels of sugar and other additives in, mixing yogurts such as Greek-style yogurt with some fruit in the morning will inject your body with some fantastic nutrients.
Brown or long grain white rice is another food that is a great source of carbohydrates. Rice is easy to prepare and goes with plenty of your favorite foods, such as meat and vegetables, that will provide you with a strong pre-sport meal.
In many respects, rice and pasta are very similar and with both, portion control is important. Don’t overdo it and consume too many carbohydrates before playing sport, as this will direct blood to your digestive system instead of your muscles when you become active.
A general rule to consumption is to eat between 20 to 40 grams of carbohydrates one to two hours before playing sport.
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