Plan to eat several times a day using regularly spaced meals and snacks to help meet caloric and nutrient needs. Starchy foods such as pasta, breads, cereals, potatoes, corn, peas and others provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins and minerals. Drink sufficient fluids to stay hydrated during training and competition periods - don't wait until you are thirsty to drink. It is your best insurance for getting needed nutrients.
Training improves the body's use of fuel and enhances muscle glycogen storage.
Pre-Game Rules Eat lightly before an athletic competition. Eat complex carbohydrates, keep protein and fat intakes low since these slow digestion. Avoid bulky foods. They may stimulate bowel movements. Bulky foods include raw fruits and vegetables, dry beans and peas and popcorn.