What do you eat before playing?

[7toZulu]

I've been experimenting lately with what foods help me perform best during games. I know carbs play a major role in energy (glycogen) levels and such, and however ****** it may sound, if i eat like crap and have a totally unhealthy dinner (aka any fast food) plus cake or some kind of dessert the night before, i feel like a million bucks on the ice the next day. I'm not sure if when i try to actually "eat healthy" im really not taking in enough calories/carbs, or what the issue is, but it makes me feel sluggish on the ice bigtime. Am i the only one with this issue? How do you eat to feel at your peak come game time?

 

[polysaturate]

I've been experimenting lately with what foods help me perform best during games. I know carbs play a major role in energy (glycogen) levels and such, and however ****** it may sound, if i eat like crap and have a totally unhealthy dinner (aka any fast food) plus cake or some kind of dessert the night before, i feel like a million bucks on the ice the next day. I'm not sure if when i try to actually "eat healthy" im really not taking in enough calories/carbs, or what the issue is, but it makes me feel sluggish on the ice bigtime. Am i the only one with this issue? How do you eat to feel at your peak come game time?

Complex carbs/starches the day before, or morning(depending on game time). This will build a good healthy carb foundation. Right before, fruit is usually pretty good, simple healthy sugar to provide energy in the few hour time frame. I personally choose bananas, as they provide potassium which helps with muscle cramps and soreness afterwards. Though, oranges are good as well, with their calcium) After the game, good fats(fish oils, and the likes) and proteins(nuts usually fulfill good fats and proteins in one shot) to help recover and strengthen the muscles used.

If you must have sugar in any of those steps, I would say try to make sur eit's natural, like cane sugar or honey. This way your body can quickly process it, and hopefully not pack too much in fat stores.

</ 2 cents>

 

[bp spec]

Pasta, oatmeal and some proteins.

 

[Stickchecked]

The question was specifically about "before playing" so I'll stick to that. The most important part, IMHO, is how long before playing should you eat. And I feel that is a very personal decision.

For an evening game, I need to eat no more than 4 hours before a game and no closer than 2 hours before. I'm generally indifferent to what the meal is.

When I play morning pickup, I'll wake up and have a small protein shake and small bowl of cereal. That will be ~1 hour before playing but I've never had a problem with it.

In the end, you have to figure out what works for you. Everyone's digestive temperment is different. (Mine, for instance, has changed over time.)

 

[rayuelo]

On days that I play, I try to eat a good mix of carbs, fats, and protein. All healthy made at home from scratch stuff if possible.

No alcohol the night before, if I can help it.

The dinner before playing (I almost always play after 7pm), usually consists of a steak or a chicken burger (no bun) and a handful of brown rice.

It's what works for me in term of having enough energy, and not getting weighed down with heavy foods.

 

[Beauner]

If my game is in the morning, I'll have some waffles and Gatorade to replenish. Afternoon games, I'll have a peanut butter sandwich and maybe carrots or something little on the side. Night games, pasta/chicken/the usual stuff. Haven't really paid attention to what I eat the night before, although I really should start.


Also, I sometimes bring granola bars in the locker room with me. If I get those pre-game butterflys I don't eat as much before the game and sometimes find myself hungry in the room while getting ready. That way I can at least have something to hold me over.

 

[NewClearWinter]

Complex carbs/starches the day before, or morning(depending on game time). This will build a good healthy carb foundation. Right before, fruit is usually pretty good, simple healthy sugar to provide energy in the few hour time frame. I personally choose bananas, as they provide potassium which helps with muscle cramps and soreness afterwards. Though, oranges are good as well, with their calcium) After the game, good fats(fish oils, and the likes) and proteins(nuts usually fulfill good fats and proteins in one shot) to help recover and strengthen the muscles used.

If you must have sugar in any of those steps, I would say try to make sur eit's natural, like cane sugar or honey. This way your body can quickly process it, and hopefully not pack too much in fat stores.

</ 2 cents>

As a nutrition hobbyist, I 100% agree with everything said here^^

 

[Backstrom #19]

I used to eat a box of mac and cheese before my hockey games.

 

[Leaf For Life]

Pasta or chicken parm

 

[#66]

Older guy playing in a pretty good level morning hockey.

I just have a Red Bull and a G1 packet. Works for me....

After the skate I have some low fat milk.

 

[PierreMcGuire*]

Water and or Gatorade/Powerade. Outside of that, I don't have usual meals I eat before games, obviously somethings I like to have before playing, but that's few and far between. Just lots of water, and Gatorade is the usual for me.

 

[Guffaw]

The question was specifically about "before playing" so I'll stick to that. The most important part, IMHO, is how long before playing should you eat. And I feel that is a very personal decision.

For an evening game, I need to eat no more than 4 hours before a game and no closer than 2 hours before. I'm generally indifferent to what the meal is.

When I play morning pickup, I'll wake up and have a small protein shake and small bowl of cereal. That will be ~1 hour before playing but I've never had a problem with it.

In the end, you have to figure out what works for you. Everyone's digestive temperment is different. (Mine, for instance, has changed over time.)

Pretty much same here although I seem to feel better eating my pregame ~6hrs. before and then a banana 1 hr. before. Definitely no closer to the game than 4 hrs. or I feel full, slow, bloated.

Morning pickup is C4 preworkout drink, banana, maybe some oatmeal if i have time.

Main thing is I want my glycogen stores full and my stomach as close to empty as I can get it.

 

[Stickchecked]

Main thing is I want my glycogen stores full and my stomach as close to empty as I can get it.

Agree 100%

 

[Danglous]

Before: Usually pasta, or other carbs about 3-4 hours before game time, no later. If im starving right before I play I will eat half a banana or something else light (fruit is best)
After: Lots of protein, usually a protein shake and some chicken works. I'll add a banana to help prevent cramping.
And I drink only water.

 

[Starbuds]

It really doesn't matter as long as you feast on your opponent's heart during the game.

 

[BADoglick]

Just anything well rounded and relatively healthy. Hell, a half chicken breast plus sweet potatoes and mac n cheese from Boston Market is pretty much perfect. Have a powerade to drink before and sip on during the games (if I have too much it makes me sick). Plenty of water, especially in game.

And uh...smoking up usually allows me to eat before the game and not get that full feeling, but still have the calories to burn for the game. I have a high metabolism, so I can't wait long. Plus it calms my nerves and allows me to focus 100%

 

[izzy3]

It really doesn't matter as long as you feast on your opponent's heart during the game.

There was a similar thread earlier, and I experimented with the anything goes method. Beats every methodically perfect preparation for me. I am much more relaxed and feast on opponent's fears!

 

[Man Bear Pig]

I've always kept a close eye on what I eat before a game. Avoid crappy food aka fast food. Stick with carbs, pasta has always been my favorite pre-game meal. Acts like diesel, takes a bit to get going but lasts much longer than other food. It's like a energy drink vs gatorade. Anything with electrolytes is the way to go. BUT, one thing most people don't do correctly is how long they eat before a game. In order for body to take in the food energy it needs time, I know plenty of guys who eat half an hour before heading to the rink, it's simply not enough time. Two to four hours before a game is ideal. As has been mentioned, 3 hours is about right.

 

[HockeyStickHomicide]

Older guy playing in a pretty good level morning hockey.

I just have a Red Bull and a G1 packet. Works for me....

After the skate I have some low fat milk.

This did not work for me at all. AMPED! for the first period...afterwards I felt like I didnt have the strength to hold onto my stick.

I usually stick to pasta and water before. Powerade after.

 

[polysaturate]

This did not work for me at all. AMPED! for the first period...afterwards I felt like I didnt have the strength to hold onto my stick.

I usually stick to pasta and water before. Powerade after.

Ya, your body burned through the simple sugars. Good call on the pasta, i'd suggest a grain pasta or maybe brown rice. Those will help you sustain your energy even better. Complex carbs FTW!

 

[Juicy Couturier*]

In college, box.