How long before a game should I have a big meal with Carbs?
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11-09-2007, 02:50 PM
Roy G Biv*
Join Date: Mar 2005
Originally Posted by
No, seriously I think it takes about 30-60 minutes for food to digest so i'd say about 1 1/2 or 2 hours before.
Not so much.
Meals are generally made up of protein and complex carbohydrates. It will take 5-8 hours for those carbs to be broken down and available as fuel (glucose). Eating pasta right before your game will only leave you feeling bloated.
Simple carbohydrates (fruit, juice, milk, glucose) become available as fuel 30-90 minutes after consumption.
So: If your game is at 7pm, Have a nice lunch around 12 or 1 with protein and complex carbs (ie. chicken pasta). It's more important to hydrate yourself BEFORE the game than during, so drink water throughout the day. Around 5, have a light snack with including a piece of fruit. Before you leave for the arena, have a glass of orange juice or Gatorade. During the game, drink water or Gatorade. After the game, have dinner, and make sure to include protein. If you find yourself losing weight, add more carbs to your dinner. Breakfast is important: It doesn't get better than eggs + whole-grain toast.
Carb-loading is kind of a myth, as there has been little conclusive evidence supporting it. It's much easier to follow a regimen like the above.
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