Like any other type of athlete, what you put into your body has a major impact on your overall performance. To make the most of your gameplay, I will discuss the importance of nutrition for eSport athletes.
Good nutrition has been shown to improve mental and physical performance – both essential for esports. These two components can be broken down into cognition, focusing and reflexes which are all keys to game performance. These key performance characteristics are influenced by five main factors: the types of food you eat, when you eat it, the amount of food you eat, the blood sugar level, and hydration.
In addition to eating the right foods, it is important to consider the timing of your meals. A big meal just before a competition is not the best idea. Instead, concentrate on a large meal 2-3 hours before a competition. If you’re hungry, eat healthy foods like an apple or a banana. This will ensure your energy levels remain stable without any discomfort while you play. The discomfort caused by food can break your concentration when you need it most.
Now, let’s talk about the sugar seeping into your body. If you eat cheese pizza and drink soda regularly before a game, it’s a ton of sugar. Sugar, especially simple sugars, causes a spike in your bloodstream. This quick tip will lead to a big fall – leaving you tired, both physically and mentally. In other words, you will need to consume more sugar in order to maintain your energy level. The result is poor mental and physical performance and an increased risk of diseases such as diabetes and obesity. To find out which foods will keep your blood sugar and energy levels stable, we have the glycemic index to help us.
The glycemic index is a list of foods that indicate how much they affect blood sugar. Foods such as high fructose corn syrup (e.g. sweets) have a higher GI while foods such as apples will keep blood sugar levels more stable. The best time to eat healthy foods that are high glycemic would be in the morning or after a workout. Other times (especially before a big game), you will want to stick to more stable and less glycemic foods.
As esports continue to grow, nutrition becomes increasingly important for many high-level teams and the esports programs of colleges. Many eSport organizations employ professionals such as nutritionists to improve the performance and health of their players. Unfortunately, most players do not have access to these types of services. However, if you’re looking to get an eSport scholarship, become a pro, or just improve your game, it’s time to start implementing good eating habits. With this article, I have included a Free Play Day Nutrition Plan that will help you do it.