Myth: It doesn’t matter what I choose to eat before a sporting event, as long as I eat something.

Answer: Busted!

Planning makes a big difference in performance. Choose meals and snacks high in carbohydrates, while avoiding high sugar foods. Carb-rich foods give you quick energy without slowing you down. Good choices include:

DISHES/ENTREES
Spaghetti and red sauce
Macaroni and cheese
Vegetable soup

FRUITS/VEGETABLES
Baked white or sweet potatoes
Fruits and 100% fruit juices
Frozen fruit bars

BREADS AND PASTAS
Rice, couscous, quinoa and other grains
Breads, bagels, pitas, and tortillas

MILK
Nonfat and low-fat milk and yogurt
Nonfat and low-fat soy milk and soy yogurt
Nonfat and low-fat ice milk and frozen yogurt
Nonfat and low-fat puddings
Mozzarella cheese

OTHER
Sports drinks
Energy bars and gels


MEAT, BEANS, EGGS AND VEGETARIAN FOODS
Lean meats
Eggs, tofu, veggie burgers, soy nuggets

Contributor: Susan Mills-Gray, Nutrition & Health Education Specialist/Co-County Program Director, Cass County, University of Missouri Extension, mills-grays@missouri.edu