Vegetarian Eating for Sports

Athletes need more protein but most athletes get plenty of protein through regular eating. There is a misconception that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work. And taking in too much protein can actually harm the body, causing dehydration, calcium loss, and even kidney problems. Good sources of protein are legume, eggs, dairy, nuts, soy, and peanut butter.

Carbohydrates
Good sources of carbohydrates include fruits, vegetables, and grains. Whole grains are better choice (such as brown rice, oatmeal, whole-wheat bread) as these grains has a slower release of sugar as compared to their more processed counterparts like white rice and white bread. That's because whole grains provide both the energy athletes need to perform and the fiber and other nutrients they need to be healthy.
Calcium
Calcium helps build the strong bones that athletes depend on, and iron carries oxygen to muscles. To get the iron you need, eat green, leafy vegetables; and iron-fortified cereals. Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese.

Hydration
Water is important to unlocking your game power as food. When you perspire during games, it's easy to become overheated, headach, and worn out — especially in hot or humid weather like Malaysia and Singapore. Even mild dehydration can affect an athlete's physical and mental performance. Athletes should drink before and after exercise as well as every 15 to 20 minutes during exercise. Don't wait until you feel thirsty, because thirst is an indication that your body needed the water sometime ago.

Eating for a Game
Irregardless of whatever sports/games you are in you do not want to your game to be interrupted by having to go to the relief yourself. So you do not want to fill your stomach with high fiber foods the night before.