The most important goal for any pre-game meal is to ensure the muscle and liver glycogen stores are full—these are your most important storage sites for energy. How do you do it?
Your pre-game meal should consist mainly of complex carbohydrates. This meal should contain little fat and moderate amounts of protein.
Eat 2-4 hours before the event and should include 1 to 4 grams of food per kg of body weight.
You should always eat foods that are familiar to your body.
Avoid simple sugars and high glycemic index foods before exercise as they may cause a sudden rise of insulin followed by a decrease in blood glucose resulting in that tired feeling. You also want to avoid foods high in dietary fiber—they may lead to a bloated stomach and a feeling of heaviness. Watch out with legumes, various veggies such as broccoli, corn, cauliflower and brussels sprouts and heavy fiber cereals such as All Bran and Bran Buds.
Avoid greasy, fatty or fried foods such as sausage, bacon and fries. Also avoid highly seasoned foods.