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Power Up Your Performance with Nutrition

Before a big game, athletes should focus on consuming foods and beverages that provide sustained energy, promote hydration, and support optimal performance. Here are some recommendations:

  1. Complex carbohydrates: Foods rich in complex carbohydrates like whole grains, brown rice, quinoa, sweet potatoes, and oatmeal are excellent choices. They provide a steady release of energy and help replenish glycogen stores in the muscles.

  2. Lean proteins: Include lean protein sources such as chicken breast, turkey, fish, tofu, or beans. Protein aids in muscle recovery and helps to repair and build tissues.

  3. Fruits and vegetables: These are essential for their vitamins, minerals, and antioxidants. Opt for a variety of colorful fruits and vegetables to get a wide range of nutrients. Examples include berries, citrus fruits, leafy greens, broccoli, and bell peppers.

  4. Healthy fats: Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil. They provide sustained energy and support joint health.

  5. Hydration: Proper hydration is crucial for athletes. Drink plenty of water throughout the day leading up to the game. Electrolyte-rich beverages like coconut water or sports drinks can also help replenish electrolyte levels.

  6. Pre-workout snacks: Depending on the timing of the game, athletes may benefit from consuming a small pre-game snack. Good options include a banana with almond butter, Greek yogurt with berries, or a whole-grain granola bar.

  7. Avoid heavy or greasy foods: Foods high in fat or fiber can lead to digestive discomfort during the game, so it's best to avoid them in the hours leading up to the event.

Still Confused? Here are some specific examples of foods and recipe ideas:

Complex Carbohydrates:

  • Quinoa Salad: Ingredients: Cooked quinoa, cherry tomatoes, cucumber, red bell pepper, feta cheese, fresh basil, lemon juice, olive oil, salt, and pepper. Recipe: Mix the ingredients in a bowl and dress with lemon juice, olive oil, salt, and pepper for a refreshing and energizing salad.

  • Sweet Potato with Chicken: Ingredients: Baked sweet potato, grilled chicken breast, steamed broccoli, and a sprinkle of cumin and paprika for flavor. Recipe: Season the chicken with cumin and paprika, then grill it. Serve it alongside baked sweet potato and steamed broccoli for a balanced and satisfying meal.


  • Turkey and Avocado Sandwich: Ingredients: Whole-grain bread, roasted turkey slices, avocado slices, spinach leaves, and a drizzle of olive oil. Recipe: Assemble the sandwich with the ingredients and enjoy a protein-rich meal that also provides healthy fats from the avocado.

  • Grilled Salmon with Quinoa: Ingredients: Grilled salmon fillet, cooked quinoa, roasted asparagus, and a lemon-dill sauce. Recipe: Grill the salmon and serve it with quinoa and roasted asparagus. For the sauce, mix lemon juice, olive oil, minced dill, salt, and pepper.

Healthy Fats:

  • Greek Yogurt with Nuts and Berries: Ingredients: Greek yogurt, mixed nuts (almonds, walnuts, and pistachios), and a handful of fresh berries (blueberries, strawberries, or raspberries). Recipe: Top the Greek yogurt with nuts and berries for a quick and nutritious snack packed with healthy fats and antioxidants.

  • Avocado and Spinach Smoothie: Ingredients: Avocado, spinach, banana, almond milk, chia seeds, and honey (optional). Recipe: Blend all the ingredients until smooth for a creamy and nutrient-rich smoothie that provides a good dose of healthy fats.


  • Watermelon and Cucumber Salad: Ingredients: Cubed watermelon, sliced cucumber, crumbled feta cheese, mint leaves, lime juice, salt, and pepper. Recipe: Toss the watermelon and cucumber together, then add feta, mint, lime juice, salt, and pepper for a refreshing and hydrating salad.

  • Electrolyte Sports Drink: Ingredients: Coconut water, freshly squeezed orange juice, a pinch of sea salt, and a drizzle of honey (optional). Recipe: Mix all the ingredients together, and you have a natural electrolyte-rich sports drink to stay hydrated during practice.

Remember, individual preferences and tolerance vary, so it's important for athletes to experiment with different foods and meal timing to determine what works best for their bodies. Additionally, consult with a sports nutritionist or dietitian for personalized recommendations based on specific dietary needs and sport requirements.

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