How long before a game should I have a big meal with Carbs?

[FLYLine27*]

I'm just wondering how long before a game is best to have a big bowl of Pasta or something?

Few hours? 12 Hours?

Thanks.

 

[lotus]

I was always taught it was good to load up on carbs days before a game, and all the way up to the day of the game.

But as for the most ideal time, I'd say anywhere between 3-4 hours before a game, depending on the size of the meal. You obviously don't want to be hungry, but it's important to leave time for digestion.

 

[ower]

5 minutes




No, seriously I think it takes about 30-60 minutes for food to digest so i'd say about 1 1/2 or 2 hours before.

 

[the zamboni]

I'm just wondering how long before a game is best to have a big bowl of Pasta or something?

Few hours? 12 Hours?

Thanks.

What level are you playing at? Honestly, if its just rec/beer league, there's really no point. I play beer league, and I eat very light on game days, just cause I don't want to feel full/heavy out there. I'm trying to drop a few pounds right now, and its easier (for me, at least) to use the exercise I get from playing hockey as a way to burn off existing fat/calories/etc. rather than burning off a ton of carbohydrates that I ate that day.

 

[Sportacus]

~2 hours before

 

[xl_five_lx]

This reminds me of that book "Orr On Ice".

Bobby Orr, arguably the best player ever, ate a huge steak about two hours before every NHL game he played.

Food for thought.

Of course I, like an idiot, used to eat a huge carb meal the night before a game day and then eat light day of because that's what every coach I ever had told us to do.

Apparently it wasn't just the differences in our eating habits, as no one ever saw any similarities between me and Bobby Orr on the ice either.

 

[Phoenix]

I find a big dose of bread at lunch lasts me through to the night.

But I also use hockey as a way to stay fit - considering I don't have a physically demanding job - I eat junk at other times so if I were to eat too much pasta/bread i'd start ballooning.

So I just eat "normally", with the last meal light and 2-3 hours before a game so I don't carry it around with me on the ice.

 

[MikeD]

The Steak that Bobby Orr Ate would take roughly 4-6 hours to become available for the body to use as energy. The proteins would take about 10hrs before processed into a form the body can use for regeneration of muscle cells. PROTEINS are NOT stored as glycogen and DO NOT FUEL MUSCLE OR BRAIN CELLS.

There are Carb products such as GOO GEL that is available to the body within 15 minutes. One packet of goo gel would fuel an Ice hockey goalie for about 30 minutes of play time before glycogen from hte muscles and liver begin to be needed. Glover or Bee honey (2 TBLS) is an equivalent to one GOO GEL PACKET. Should you choose this route be sure to read the label and find one with NO additional additives. A good lunch product is nutriment, a liquid lunch type product. Much like ENSURE found at hte local drugstore or supermarket, its not found in all regions.

Carb loading(replenishment) is best done FOLLOWING a heavy work out. The 1-2 hours after is when the body will replenish reserves in the muscles and liver at its most rapid rate. 1 gram per kilogram in weight with in the first half hour of a work out/event and the same every 2 hours for the next 4-6 post event.

The average glycogen(stored carbs) for a male athlete is around 1500 to 2000 kilocalories. The vast majority of which is stored in the muscle cells. Some in the liver and a smaller amount in the blood.

Carb Loading can increase those stores to nearly DOUBLE in a trained athlete. Normal Carb intake would be 7-9grams of Carbs per Kilogram in weight. Carb loading would be as much as 7 days prior to an event at 9-10 grams per kilogram in weight. This also includes seriously reduced activity up to 3 days prior and VERY limited activity the day of. Unless your a PRO, its both a difficult task and unnecessary(IMHO)

Carb Boosting would be near the same for post event replenishment. This is where you will get a HUGE BOOST. Complex carbs would be 4-6 hours prior and simple no less than 2 hours prior wiht out first adapting hte body to a shorter time frame(Use practices to adapt tyour body to changes) Carb drinks may be consumed closer to the event start. IF you wish to intake just PRIOR to start be sure to begin prepping the stomach at practices. Allow the body time to adjust before attempting just prior to a game.

Bottom line....complex carbs 4 hours prior at the least. Pasta, breads, whole grains, for instance. Simple Carbs can be as much as right up to and DURING game play. FRESH FRUIT would be one example.

 

[Jarick]

I always found that if I have a large amount of protein or fat after lunch on game day, I feel sluggish, slow, and very warm. I usually do a larger meal with lots of complex carbs at least 3-4 hours before the game and drink a bunch of fruit juice on the drive there and back. Of course, I have blood sugar issues, possibly hypoglycemia, but it works for me.

 

[Roy G Biv*]

5 minutes

No, seriously I think it takes about 30-60 minutes for food to digest so i'd say about 1 1/2 or 2 hours before.

Not so much.

Meals are generally made up of protein and complex carbohydrates. It will take 5-8 hours for those carbs to be broken down and available as fuel (glucose). Eating pasta right before your game will only leave you feeling bloated.

Simple carbohydrates (fruit, juice, milk, glucose) become available as fuel 30-90 minutes after consumption.

So: If your game is at 7pm, Have a nice lunch around 12 or 1 with protein and complex carbs (ie. chicken pasta). It's more important to hydrate yourself BEFORE the game than during, so drink water throughout the day. Around 5, have a light snack with including a piece of fruit. Before you leave for the arena, have a glass of orange juice or Gatorade. During the game, drink water or Gatorade. After the game, have dinner, and make sure to include protein. If you find yourself losing weight, add more carbs to your dinner. Breakfast is important: It doesn't get better than eggs + whole-grain toast.

Carb-loading is kind of a myth, as there has been little conclusive evidence supporting it. It's much easier to follow a regimen like the above.

 

[Hockeymom67]

absolutely no less then 2 hours

 

[hersky77]

3 hours before the game is when you have to eat. I have learnt from experience that eating before is not the right thing to do.

 

[lotus]

3 hours before the game is when you have to eat. I have learnt from experience that eating before is not the right thing to do.

Especially if you're eating Chinese.

 

[Takeo]

Just be careful with your diet. Blood sugar can really sneak up on you.

 

[nni]

2-3 hours, and if you want you can take a quick protein or amino acid + carb drink pre game.