At tournaments, avoid high-fat and high-protein foods take longer to digest than carbohydrates (and can result in indigestion, nausea and possibly vomiting). Eating sugary foods like candy and honey right before a game does not provide quick energy. To avoid playing with a full stomach, athletes should eat 1-3 hours before the game.

If you need something prior to game, try these suggestions:

1-2 hours before game: fruit or vegetable juice, fresh fruit (such as plums, melon, cherries or peaches)

2-3 hours before game: fruit or vegetable juice, fresh fruit, breads or bagels, plain English muffins

3+ hours before game: fruit or vegetable juice, fresh fruit, breads or bagels, plain English muffins, peanut butter, low-fat cheese, low-fat yogurt, plain baked potato, cereal with low-fat milk, pasta with tomato sauce

TIMING MEALS BEFORE GAMES

8 a.m. Game

Night before: eat a high carbohydrate dinner and drink extra water.

Day of: around 6 a.m., eat a light 200-400 calorie meal, such as a banana and yogurt or a sports bar. Drink extra water. (If you want a bigger meal, get up at 5 a.m.)

10 a.m. Game

Night before: eat a high carbohydrate meal and drink extra water

Morning of: eat a familiar breakfast by 7 a.m.; this will prevent fatigue resulting from low blood sugars. Pack an extra bagel or banana to snack on about an hour before the game.

1:30 p.m. Game

After earlier games: drink plenty of water and juice and get a substantial meal. Good suggestions include sub sandwiches (careful on the dressings), Arby’s roast beef sandwiches (forget the cheese), taco Time/Taco Bell plain bean burritos, pasta, plain baked potato. Stay away from hamburgers, hotdogs, milkshakes, ice cream – or you’ll be sluggish for afternoon games. Frozen yogurt or juice bars are good alternatives if you want something cool and sweet.

IMPORTANT:

Don’t count on being able to find healthy snacks at tournaments, so pack appropriate snacks to eat before, during and after the event – such as fresh fruit, bagels or English muffins, pretzels, fruit juice and always keep plenty of water handy.

If you have to do fast food, these are the better alternatives: thick crust veggie pizza, salad, sub sandwiches with lean meats and easy on the condiments, baked potatoes, pasta with tomato sauce, muffins, grilled chicken sandwiches (minus the special sauce).