It’s important to eat well on game days, but you should eat at least 2 hours before the event — early enough to digest the food before game time. The meal itself should not be very different from what you’ve eaten throughout training. It should have plenty of carbs and lean protein and be low in fat, because fat is harder to digest and can cause an upset stomach. After the game or event, have a well-balanced meal. Your body will be rebuilding muscle tissue and restoring carbs and fluids for up to 24 hours after the competition, so it’s important that you get plenty of protein, fat, and carbs in the postgame hours. Also, don’t forget to drink plenty of water before, during and after games. Most of all, it’s important to eat healthy meals and snacks consistently, even during the off-season, as this will provide a solid foundation during times of competition.
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Joe Meglio is a strength and conditioning coach at the Underground Strength Gym in Edison, . Mentored by one of the brightest minds in the strength and conditioning industry, Zach Even-Esh, Meglio has worked with athletes at the high school, college and professional level. He specializes in training baseball players. Besides being a strength coach, Meglio competed in his first powerlifting meet in 2010, setting the New Jersey state record for Squat, Deadlift and total in his weight class and division. He will graduate from Fairleigh Dickinson University in May 2011, following his final season as captain of the baseball team. For more information, please go to .