• The pre game or pre-event meal isn’t what wins the game. It’s what the athlete eats, day in and day out, all year round that makes the most difference. And what should this be? The same healthy eating pattern we all should be eating.
• Sufficient protein is easily obtained through healthy eating; protein supplements are not needed except in a few specialized situations.
• Fluid is important for maintaining strength and stamina. Dehydration can debilitate an athlete quickly, especially in hot and humid conditions. Don’t wait until a child is thirsty to provide fluid. The child should start sipping water at least 2 hours before an event. Have water available during and after the event too. The amount various from child to child, but 4 to 8 glasses of extra water is a good guideline.
• Water is the best fluid to keep a person hydrated. Cold water is okay; it is absorbed more quickly, and contrary to myth, it does not cause cramps.
• Sports drinks are recommended in events lasting more than an hour
• The main purpose of a pre-competition meal is to prevent the discomfort of hunger and to keep blood sugars from falling to a point where tiredness and poor concentration set in. Plan a small meal of easily digested foods, eaten at least 2 hours before an event. Since fat and protein slow down digestion, the meal should consist mostly of carbohydrate rich foods such as bread, cereal, pasta, rice, vegetables and fruit.
• Tournaments present extra problems, especially if they are out of town and there are long waits between games or events. Resist the temptations to rely on higher-fat fast foods for meals and to nibble on typical ball park or arena snacks such as donuts, chips, chocolate bars and pop.

Anne Lindsay