The glycogen stores you have available right before an event are the result of how you've eaten and exercised for the past several days. Glycogen stores in the body are increased by rest or light levels of exercise and high levels of carbohydrates (particularly starch) in the diet. Glycogen stores in the body are lowered by high levels of exercise and low levels of starch in the diet. Once glycogen stores are exhausted, it takes at least two days to fully restore them. Although the pregame meal can stabilize blood sugar levels and provide some energy, don't look to the pregame meal to provide the bulk of your energy for the game. For tips on selecting pregame meals, see The Pregame Meal Planner. You should eat a nutritious, varied diet containing plenty of starchy foods every day. Give starches particular emphasis two days before the event. Also, cut back on workouts a day or two before the event to increase glycogen stores. Most high-school coaches hold lighter workouts the day before a game. This gives glycogen levels a chance to build up. Here are some tips to help you keep your glycogen reserves up--particularly for the big game. Start each day with a good breakfast. Cold cereal, milk, toast, fruit, and/or fruit juice make an easy-to-fix, quick meal that provides plenty of starch. Select meals that contain foods from all five food groups. Our bodies use nutrients more efficiently when they are consumed together. Use snacks as another opportunity to power up with starch--and don't forget that snack at bedtime. Cold cereal with milk serves as a quick snack at any time. It can be more than the "breakfast" of champions! And you don't have to stop at one bowlful. Give starchy foods particular emphasis the days right before the event by building the main meal around a high-starch entree like spaghetti and meatballs. Make sure the other food groups are also represented. Decrease physical activity the day before and the day of the event. Practices directed by your coach are enough. The day before or the day of the event is not the time to organize a pickup game with your friends. Rest up! Drink plenty of fluids--even at mealtimes--to guard against dehydration. Next: Eating Strategies After the Game

 

Sports and Nutrition—The Winning Connection Don't Let Your Diet Let You Down | The Pregame Meal Planner Keeping Energy Levels Up | Keeping Fluid Levels Up | Ordering Information | Credits