Bridget Snapp: Today on Clubhouse GAS, we're finding out the best foods to eat before the big game. I'm back here with Ms. Diane King, Certified Athletic Trainer at Children's Healthcare of Atlanta, Registered Dietician and Specialist in Sports Dietetics. We appreciate you being here with us once again. Diane King: Sure. Bridget Snapp: Okay, today we're talking about pre-game eating. Diane King: Okay. Bridget Snapp: Our first scenario, the early game. Diane King: Okay, so we have that 8 o'clock on the soccer field game and it's not likely that the kids are going to get up at 5 in the morning to have a big breakfast. So what we're really talking about is putting something in that child's belly that's going to keep him from getting hungry, keep him from getting distracted and just give him just enough energy to make it through the game. So that can be something as simple as a glass of chocolate milk that might be some orange juice and a piece of toast. One thing we have to remember is that food at pre-game meal is not really what's giving the child energy for that game. Bridget Snapp: Well, I don't think anyone is going to argue with the glass of chocolate milk. I couldn't imagine. Diane King: Right. Bridget Snapp: Alright. So now you've got 45 minutes between now and the next match. What do you eat? Diane King: I think when you have that little time between, we're really looking at sports drinks maybe small handfuls of dried fruit or trail mix. Again, it's not something that we're looking at filling us up with, but it's just kind of the food that's going to help keep blood sugars a little more normalized and consistent, so that you don't have that big drop and that big kind of energy crash within the hour. Bridget Snapp: So, it's important to get something if you've got a little bit of time. How often would -- what is window of time which you recommend that they eat? Diane King: Well, I think you really shouldn't to get something in them within 15 minutes of when they finish that previous match. The problem that we run into sometimes is though the kids want to do the energy drink and things like that because it's going to give them a little burst of energy. They've got the little caffeine rush and when we're talking about tournament play and all day tournaments and matches and things like that, that's probably the worst choice that they can make. Bridget Snapp: So we're talking like what would a Red Bull do to a young athlete in the middle of the game? Diane King: Well, what it's going to do is it's going to let him crash and burn couple of hours later. They definitely get a little high from having the caffeine and having that little sugar rush, but it's not actually providing energy and giving them nutrients to make and sustain energy during the actual match or competition. Bridget Snapp: So small snacks protein? Diane King: Correct. Bridget Snapp: Now let's talk about the pre-game meal. Does the meal, the morning hour before a Saturday competition give you the energy you need? Diane King: Well, not really. What it's going to do, if you have a Friday night game, a lot of teams will have a pre-game meal right after school and before they go to the game, but that meal is really just kind of topping them off. It's like putting that last little bit of gas in the engine. It's not the meal that actually provides the foundation of their energy. That's coming from about two days before hence. So really a Thursday night meal or mid-week meal is what helping best for a Friday or Saturday competition. Bridget Snapp: Really? Diane King: Yeah. Bridget Snapp: Okay, so that's why it's important to eat consistently throughout the whole week. Diane King: Absolutely. A lot of times kids will eat a really good meal right before their match or right before their game and that's helpful, but it's not the best way of managing their energy levels. We really teach the kids to work on consistency throughout the week. So, again, that includes don't