Failing to eat before a sports event could make you feel lightheaded or fatigued. A meal before sports is particularly important if it is also your first meal of the day. Most of the food energy from your dinner or snack the night before is used up by the time you wake. A good breakfast gives you the energy you need for performance and helps prevent you from feeling tired halfway through the event. Allow your body time to digest; eat your breakfast two hours before engaging in the sports event.
Beverages
Before you eat breakfast, drink an 8-ounce glass of water to replace hydration lost during sleep. An 8-ounce serving of low-fat milk with breakfast provides protein and carbohydrates to keep your energy levels high. After breakfast, grab a sports drink to provide your body with electrolytes and carbohydrates. Balanced electrolytes are necessary for proper muscular function, and carbs are your primary source of fuel. Continue sipping on water and a sports drink until the event begins. Within 30 minutes of starting your sporting event, avoid large quantities of beverages to prevent liquid sloshing in your belly.
Fruit
A fruit salad or smoothie before a sporting event is light and easy to stomach if you do not have an appetite. Fruits have high amounts of carbohydrates for energy. Bananas are an excellent option for their potassium content. Eat some low-fat yogurt or cottage cheese with your fruits for added protein. Milk goes well in a smoothie of frozen fruit to thin the consistency. Prepare a fruit salad the night before for a quick breakfast, or make a smoothie and drink it while you are headed to the event.
Whole-Grain Cereals
Eating whole-grain cereals a few hours before playing sports is a great way to fuel your body. Oats, ground rye, millet, brown rice, oat bran and flaxseed are excellent options for a hearty, hot cereal breakfast. The blend of carbohydrates and fiber digests slowly, supplying your body with a steady release of energy leading up to the event. For a cold cereal, add low-fat milk or yogurt to oats, oat bran or granola. If you would rather have your milk on the side, select whole grains you can eat dry and snack on them for the morning. Whole-grain bread is another ideal pre-event choice.
Energy Bars
An energy or protein bar is a simple breakfast option for the athlete on the go. Several commercial bars are available -- select one with whole grains, plenty of carbohydrates and a healthy dose of protein. Alternately, make your own with whole grains, dried fruit, nut butter and applesauce. Press the mixture in a pan, cut it into serving sizes, cover the pan tightly and freeze your bars. Grab your bar from the freezer the night before and place it in the refrigerator so it is thawed for breakfast.
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