Spring sports are in full swing right now and with team’s games starting to pile up, it is important for every athlete to know how to prepare before game time. Everyone’s body is different so being able to find out what works for you to ensure good flexibility and not cramping up is most important to play your “A” game. What you put in your body before a game depends on timing; most athletes try to get a couple of hours before playing to maximize their effort. Other than food, athletes need to make sure they are stretched out and loose before a game, so stretching out throughout the day is crucial to a good performance.

Here are some helpful tips to prepare for the big game:

Focus on carbs for Energy
Choose whole grain bread, crackers, potatoes, and even pasta for long lasting energy and stamina. Granola and energy bars are perfect for this since they are light on the stomach but include a lot of carbs and key nutrients. Carbohydrates take three hours to digest so eating carbs 30 min before a game is not the best move for peak performance

Spread out protein foods
Active bodies need protein to support growth and keep you moving at full speed and also to repair hard working muscles. It’s vital that you do not eat a lot of protein before your game as it is very heavy and can slow you down. Spreading out the protein by having just a little bit with each meal throughout the day can make a significant difference. Consequently, keep the heavy meats at home and stick with small amounts of 10g of protein two hours before your game.

Flow with the fluids
Good hydration should begin early in the day way before your foot even touches the field. Stay hydrated by drinking plenty of water in the morning of the day leading up to the game. Especially in the two to three hours before the game time, it is important to drink around ½ to 1 cups of water every 15 minutes to keep you and your muscles hydrated. Also, it is smart to rehydrate after the game for all the fluids you lost from sweat. This is when Gatorade has its time to shine when you need to replenish essential electrolytes lost in your game so that you stay healthy and cramp- free after your match.

Top it off with milk
In addition to plenty of water, drinking fat free and low fat milk is a smart way for you to get all your fluids. Milk is obviously critical for a growing body to help support bone growth as well as help muscles contract. Just one cup of milk packs 15 to 25 percent of the essential proteins that an athlete needs.

Post game meal
Hopefully your game went well and the Scouts came out with a W and now it’s time to start recovery with a large meal to end the day. You want to keep it healthy but make sure you include all five food groups to keep your body in prime condition by getting all your nutrients back through grains, bread, fruit, veggies, meat, and even chocolate milk!

No matter what sport it is you play, staying fit and in shape by having a healthy eating routine will keep you in good condition when game time arrives. All Scouts are natural born winners and to make another great season of spring sports for our school, taking the first step forward by staying hydrated and loose will make a great formula for a State Championships!