Sports and Nutrition - Pregame Guidelines Make sure your pregame meal plans follow these guidelines Allow enough time for digestion. Eat the meal at least three hours before an event. Choose a meal that's high in starch. Starch is easy to digest and helps steady the levels of blood sugar. Consume only moderate amounts of protein.
Protein foods take longer to digest than starch.
And high-protein meals may lead to increased urine production, which can add to dehydration. Limit fats and oils. They take too long to digest. Restrict sugary foods. Sweets can cause rapid energy swings in blood sugar levels and result in low blood sugar and less energy.