Game Day Nutrition
A four-phase fueling plan — what to eat and drink before, during, and after you compete. Built for match day, but the same principles apply to any training session.
Optimize your game-time performance with a carbohydrate-rich meal to provide and sustain energy.
- Provide energy for exercise: make 1/2 of plate carbohydrates — your stored energy source on game day.
- Support muscle & sustain energy: make 1/4 of plate protein (slower digesting food).
- Limit fiber & fat: make 1/4 of plate fruits/vegetables since they take longer to digest. Skip whole grains and fried foods at this time.
Pre-Game Hydration Calculator
Drink 25% of your body weight in fluid oz before game time.
140 lb athlete = 35 oz fluid pre-game.
If you're a heavy sweater or in hot/humid conditions, add an electrolyte packet or sports drink to prevent dehydration & muscle cramps. Proper hydration helps maintain performance, prevent injury, aid muscle recovery and digestion, and improve memory and reaction time.
- Berry Pancakes & Cottage Cheese
- Greek Yogurt Bowl with Granola & Fruit
- Grilled Chicken Wrap, Crackers, & Banana
- Deli Meat & Cheese Sandwich, Pretzels, & Fruit Cup
- Pasta, Chicken, Broccoli, & Garlic Bread
Pre-game meal = sustained energy
Proper carbs = maintain alertness
Protein = stronger muscles
Fluids = peak performance
Chocolate milk is the perfect recovery drink — it naturally includes carbohydrates, protein & electrolytes.