Hi, my name is Mark and I work with K.R. now since 7 years and counting. I’m their “Head-Torturer”, also known as Physical Coach, or Olympic Performance Coach. I also worked with many other teams and athletes, like Eiður Smári and Logi Geirs for example.
But what does a physical coach do? Well the main thing is to help athletes get faster, stronger and more explosive. Also my job includes injury prevention and rehabilitation, as well as nutrition and supplementation for sports.
One question that players ask me a lot is: what do I eat before a game?
So I’d like to cover that here today, what foods are best to give you energy throughout a match -or even during a heavy practice or workout. It’s also quite important when you eat them -the timing- and what foods to avoid, so what should you NOT eat before a game…
Let’s begin with what you do NOT want to eat right before a match. This is good to know, especially since some players get that a little wrong, sometimes.
Foods that should not be ingested before any strenuous physical activity are heavy foods -like high in fat- and high G.I. foods, meaning those that raise insulin too much and too rapidly.
Some examples are:
- White Pasta
- Peanut butter sandwiches and milk
- White Potatoes
Bananas?! Yebbs, that’s right. They’re great, but not right before a game! Have one afterwards instead…
The problem is that these carbs can give you a huge insulin boost, which might result in a dramatic blood sugar drop a little later on, especially when paired with hard physical activity…like a football match!
So you could get dizzy, weak, irritable, break out in a cold sweat…not good!
What should you eat instead?
The best kind of carbs for this purpose are low to medium G.I., as they don’t raise insulin too much, or too quickly. Some examples:
- Wild Rice or Brown Rice
- Oranges and Apples
So you could have Porridge and an apple, or maybe chicken with wild rice or kidney beans, you get the idea.
Timing: it’s best not to have any big meals too close to competition, as they’d only weigh you down and all the blood goes away from the muscle and towards digesting the nutrients. You might even get stomach cramps, etc.
A good time frame is like 1.5-2 hours before: then you won’t feel heavy any more and the nutrients are already circulating in your blood: ready for action! If you still feel hungry or think you might need a little more energy, try an apple some 20-30 minutes pre match: you’ll be surprised at the energy boost this can give you!
Call To ActionIf you want to live a healthy and lean life and get results 10x faster than most people, download my Free Simple Vegan Recipes from the bottom of my home page (scroll down, fill in your email and we're set).
Click here to get the recipes right now!
Below: this lifter INCREASED his protein-absorption without increasing intake. GAIN LEAN MUSCLE with just one supplement: MUST see this video!(click the image)
REHABILITATE YOUR SHOULDERS TODAY!
(Click the image for more info)
This Package includes:
Module 1: Find instant relief with effective and targeted shoulder stretches
Module 2: Foam Roller Shoulder Protocol: as little as 2-3 times and notice the difference!
Module 3: Effective Self Treatment: be Your Own Therapist
Module 4: The Bones - 2 optimized Shoulder Workouts for Rehab and Prehab
Module 5: Correct Sleep Positions so you don't keep aggravating the problem
Bonus: Grip Strength Training from Hell!
NOTE: Thanks for Liking and Sharing! (top or bottom of post)
PS you can check me out on Twitter and you can get my newsletter here.
Latest posts by Mark Kislich (see all)
- HCLF aka High Carb Low Fat Diet - December 27, 2017
- Why You Should Avoid Carnitine Supplements like the Blazes! - July 27, 2017
- The ‘Downside’ to Being Vegan - March 24, 2017