It's a shame that after all the hard work you put into practicing for a match, you run out of energy or get tired and your legs stop moving during the actual event.
So what should you do? In fact, it is just as important to keep your body in good condition through diet as it is through practice.
In this column, I would like to introduce foods that you should avoid and foods that you should eat before a game in order to be able to perform at your best during the game.

〇"Glycogen" and "protein" are important when exercising

Glycogen, the energy source

Glycogen, which can be stored in the body, is used as energy during exercise.
Glycogen is used as energy during both short bursts and endurance exercise.
Therefore, increasing the amount of glycogen stored in the body through meals before a match will determine whether you can maintain your energy and move during the match.

-Protein helps muscle recovery

Protein is essential for muscle recovery when muscles are broken down during exercise, and when there is a lack of energy from carbohydrates.

〇【The day before the match】Foods to eat

• Carbohydrates (rice, udon)
  It contains a lot of carbohydrates, which are the source of glycogen, and is a source of energy for the body.
  Recommended intake:
  ・Matches less than 90 minutes → 7-12g per kg of body weight
  ・Matches lasting 90 minutes or more: 10-12g per kg of body weight
• Protein (chicken breast, white fish, eggs, tofu)
  The key is to cook with low fat content. Baking, steaming, or boiling will improve digestion.
  Recommended intake:
  ・Strength and explosive sports → 1.7-1.8g per kg of body weight per day
  ・Endurance sports → 1.2 to 1.4 g per kg of body weight per day

〇 [Match Day] "The day to use energy"

On the day of the event, it is important to keep your stomach empty and full of energy .

• Breakfast (3-4 hours before the match)
  Two rice balls, tamagoyaki (rolled omelet), banana, miso soup, etc. Eat carbohydrates and protein that are easy to digest.
• 1-2 hours before the match
  Energy jelly, etc. Replenish your energy with non-solid foods.
• hydration
  Proper hydration before and during a match is important for performance and to prevent overheating, dehydration, and heatstroke.
  During the match, athletes need to drink fluids to ensure that their body weight does not drop by more than 2% .

Foods to avoid before a match

Foods you want to avoid before a game are those that take a long time to digest or that cause large fluctuations in blood sugar levels .

• Foods high in fat (fried foods, ramen, pizza, etc.)
  Fats are digested slowly and put a strain on the stomach, making you feel heavy and slowing down when starting exercise.
• Sweets and juices
  Although you may feel temporarily energized, your blood sugar will plummet, causing you to lose concentration.
• Something you eat for the first time
  Unfamiliar foods can cause indigestion, so the basic rule before a match is to eat "your usual, comfortable meals."

Summary

In order to get the best performance from your regular practice, it is very important to be conscious of what you eat and drink .
Why not try out what we've learned today and put it into practice before a match?

Author
Minori Nakayama, Physical Therapist at Ikejiri-Ohashi Sera Clinic

Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic