Eating before a game is really important for how well athletes perform. Good nutrition powers the body, gives it energy, and helps with recovery. Here are some key points to remember:

Energy Levels

• Carbohydrates are the main source of energy. Eating carbs before a game can really boost performance. For example, studies show that athletes who eat a meal high in carbs about 2-3 hours before a game can improve their endurance by 10-30%.
• A good rule is to eat 1-4 grams of carbohydrates for every kilogram of body weight to do your best.

Timing

• Eating too close to game time can be uncomfortable. Here’s a simple guide:
  • 3 hours before: Have a big meal.
  • 1 hour before: Enjoy a light snack, like a banana or some yogurt.

Hydration

• Staying hydrated is super important. If you're not drinking enough water, your performance can drop by about 2%. Try to drink water or sports drinks to stay hydrated before the game.

Nutritional Composition

• A good pre-game meal should have a mix of:
  • Carbohydrates: 50-60%
  • Proteins: 15-20%
  • Fats: 20-30%

Overall Benefits

• Eating the right foods can help with focus, coordination, and stamina. In a survey, athletes who ate well said they saw a 20% improvement in their performance.

In summary, eating the right foods at the right times can significantly help athletes perform better in their games. So, knowing about nutrition is important for anyone involved in sports!