Pre-Game and Pre-Workout- Performance coach tips

Many of the athletes we work with ask how to properly prepare for a game, competition, or workout. A pre-workout mix, energy drink, or banana is mentioned as a great pre game start. Whether any of those options are good choices, let’s discuss three things that will help prepare the athlete to perform at their full potential.

Performance Coach Tip 1: Carbohydrates

Yes, yes… I know… carbs are bad and protein is good! Not in this case. While carbs in excess are not great for the average sedentary person, athletes need carbs! Carbs are the most efficient energy source. They are readily available and easy to convert to glucose, which is needed for energy. About 45 minutes to an hour before a game (depending on how sensitive your stomach is to food), have half a bagel with cream cheese, granola and yogurt, or even a peanut butter and jelly sandwich if a light snack is needed. See what works best for you. Pro Tip: Peanut butter should only consist of nuts and maybe some salt. Jelly should not contain high fructose corn syrup or added sugar. Bread should have about 2-3g of fiber.

Performance Coach Tip 2: Water

The foundation of all bodily processes! Too many energy drinks or pre-workouts—just drink water (you can add some lemon or fruit). On game day, start early and drink at least 16 oz of water every hour. Assuming a 175-pound male who is 5’9″, drink at least 80-100 fl oz before the game starts. Allow your body’s basic processes to have everything it needs to be a well-oiled machine, ensuring the internal systems are ready.

Performance Coach Tip 3: Electrolytes

Magnesium, calcium, sodium, and potassium are the key electrolytes. For muscles to contract effectively, these four micronutrients are essential. There are some good electrolyte mixes available, but it’s most important that all four micronutrients are included. Often a suggestion given, avoiding Propel, Vitamin Water, and Powerade. Propel and Vitamin Water are missing some electrolytes, and Powerade is made with high fructose corn syrup (HFCS). Sugar is okay, but HFCS is not ideal for pre-game (or ever). As you drink water, as mentioned in Tip 2, add electrolyte mix in the first hour and, depending on how you feel, again in the third hour. Then drink just water until about an hour before the game. About 20 minutes before starting, drink some more water and electrolytes (sugar is okay before the game and is actually helpful). Pro Tip: Drinks you can get on the go, such as low-sugar Gatorade or low-sugar BodyArmor, can be good choices. The nutrition side of training can often be tough. There is a lot of information out there. There is no one right answer, but there are scientific fundamentals that can guide you to success. The three tips shared today vary from person to person and should be tested on non-game days to determine what works best for your specific needs. Additionally, for those with allergies, food restrictions, or any conditions that may be affected by dietary changes, please check in with your doctor to ensure these adjustments are suitable for your individual situation.  

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Written by:

Kirill Vaks BA, CSCS

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Voorhees Flyers Training center. The Hollydell ice arena, in the main building.